Bodyweight Fitness: Form Check Friday for 2020-04-24 |
- Form Check Friday for 2020-04-24
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-24
- Beginner Tip: Wear a baseball cap while doing push-ups. The brim of the cap nearly touching the floor will remind you to keep your chin retracted, giving you perfect push up t-spine alignment.
- New video by Adam Raw about Andrey Smaev, incredibly strong human - at 185cm 105+kg/6' 230+lbs he can do multiple one arm pull ups, front lever rows, chin up with 132kg/290lbs, 260kg/572lbs bench, 265kg/583lbs squat etc.
- For The Lifters Trying to Maintain What They Can
- Progressive overload / hypertrophy routine
- What muscle does exercise X work?
- Volume vs frequency for gym lifter feeling Undertrained by bodyweight exercises
- Full body ring workouts?
- Looking for pushup replacements
- Ben Pollack's PPL Bodyweight Routine-Good for beginners?
- Progressive overload by increasing volume
- My jump rope impressions: Crossrope vs Punkrope vs JumpNrope
- Planning on building my own pull up and dip bar frame, what’s a good thickness of bar to go for?
- Is the equipment any good?
- Newbie here (F20) - struggling with upper body workouts and not getting DOMS
- Need help with Pike pushups on wall
- Tired for days after workout-weighted calisthenics
- Emotional workout?
- Handstand: Training on floor vs paralettes?
- 3 weeks linear progression, one week off, cycle for weighted chin ups?
- Gluing back the black rubber cap on pull up bars?
- Recommended Routine and Martial Arts
- Horribly “knocked knees”. Am I stick with them or are there exercises I can do to help correct them?
| Form Check Friday for 2020-04-24 Posted: 23 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 2020-04-24 Posted: 23 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] |
| Posted: 24 Apr 2020 11:24 AM PDT Sometimes while doing push-ups, beginners have a tendency to have a rounded upper back and a forward head. This moves the focus of the movement to the shoulders and heightens injury risk. By keeping the head retracted in neutral position, the t-spine will follow, putting the body in a powerful and injury free position during the push-up. The baseball cap provides an obvious cue on the descent. If the brim touches the ground before you've nearly completed the rep, then your head is too far forward and your posture is not good. [link] [comments] |
| Posted: 24 Apr 2020 03:11 AM PDT This amount of strength was shocking to see. I would have liked to see the plates put on a scale after the exercises, but I find it very unlikely that you could fake being able to rep out one arm pull ups and front lever rows so easily while being above average height and having the physique of a powerlifter, with huge legs and not super lean, so I could see the weights being legit. Imagine how in many sports there could be unknown beasts like him, we are lucky when they reveal their talent to the world. Here's the text from the video description:
So what do you think? He did not claim he's natural, but steroid use or not that's an incredible level of strength. I hope he'll compete in streetlifting so we'll have his records proven beyond doubt and it would be interesting to see more of the calisthenic movements he can do. [link] [comments] |
| For The Lifters Trying to Maintain What They Can Posted: 23 Apr 2020 04:55 PM PDT I figured I'd write down some of my thoughts for those of you who are lifters left without much but their bodyweight during the pandemic. This isn't a prescriptive write-up so much as some tips/thoughts for how to maintain your gains while in quarantine. I hope some of you can find this helpful. For Context: I've been resistance training regularly for about 5-6 years, started with 18 months of calisthenics, following the beginner routine, etc. I'd say I was at an intermediate(ish) level, stopped training solely calisthenics after that point. I ended up at 6'0 (183 cm) and 170 lbs (77 kg) before I started lifting weights. Fast-forward to now, I'm 6'0 and fluctuate from 200-205 lbs (90-93 kg), and I train for hypertrophy. Haven't done much calisthenics in the past few years and I'm also significantly heavier. Everything's fine, but then the pandemic strikes. So here are my conclusions after a month of meddling around. Again, the only goal of my at-home training has been hypertrophy and maintaining my bodyweight. Environment: If it ain't broke, don't fix it. Your training is going to have to change out of necessity, but other factors not so much. I've tried to keep my diet and sleep schedule largely the same. There's no reason to make drastic changes if it's working. Although if your sleep/nutrition are poor, now is probably the time to work on that. Changes to Training: You're not going to be able to replicate (insert random dumbbell/barbell/machine exercise here). There's no point in stressing out about it, just focus on finding what exercises are effective for maintaining existing muscle mass. Keep it Simple: If your goals are short-term, and you're only trying to hold onto muscle mass, then high-skill movements are totally irrelevant. Skill training in general is irrelevant for my purposes. I do none of it, not even handstands. Long-term, there's definitely a case to be made for exercises like the handstand pushup, one-arm chin, pistol squat, etc. But since I am planning to just return to the gym after quarantine ends, there is no point in investing that time/energy. Changes to Your Body: Certain muscle groups have responded better than others. My upper back and triceps have shrank, my chest and biceps have grown slightly. Overall, it hasn't made a huge difference, but there have been some changes. And my quads and glutes are smaller, unsurprisingly. But it's better than just sitting around doing nothing. Methods to Increase Difficulty: A lot of the best exercises for me in terms of building muscle are too easy when done without any modifications. For example, my primary quad exercises have been the falling tower, cossack squats, and rear foot elevated split squats. On their own, they're too easy, but with some tweaks they can be great.
Lesser-Known Exercises: Most of the exercises I've been doing are well-known and can easily found on this subreddit, but I'll list the ones that may be more obscure. Neck: Whatever this is https://youtu.be/XgNGiDMS2DE
Upper/Mid Traps: Rings Inverted Upright Row
Lateral Delts: Y Raises https://exrx.net/WeightExercises/DeltoidLateral/STYShoulderRaise
Quads/Glutes: Falling Tower, Clamshells
Calves: Donkey Calf Raises
[link] [comments] |
| Progressive overload / hypertrophy routine Posted: 24 Apr 2020 06:44 AM PDT In the sidebar linked hypertrophy routine for intermediates, each week adds sets for three weeks for more volume, and then there is a deload week. For example: *4x8 pullups for two workouts *5x8 pullups for two workouts *6x8 pullups for two workouts *Deload (2x8) Two questions that aren't clearly addressed in the routine. I'm not specifically asking just for this routine, but general hypertrophy routines for any of you that have done others (eg Antranik's routine, BBR, etc) 1) When it says 4x8, is the idea to progressively lower difficult each set to maintain 8 reps close to max effort? Or is the idea to pick a difficulty that you can easily finish for 4 sets? Which would mean that the first set is super easy because you really aren't pushing that hard. 2) When it says to add volume week after week - similar question as above. Are you meant to just add an entire set at the same difficulty? Seems hard. Are you supposed to ease back to an easier progression for the new set if needed? It just seems unrealstic to add two sets in two weeks to a progression that is already maxing you out at 4 sets and leaving you suoer fatigued. Thanks! [link] [comments] |
| What muscle does exercise X work? Posted: 24 Apr 2020 10:10 AM PDT Does anyone know of any online resource that illustrates what muscle group a specific exercise work out? I used a webpage for this to make workout plans back when I started lifting weights at the gym many years ago, but the link is far gone now. Would love to have something like this now that I'm trying to start working out with bodyweight exercises. [link] [comments] |
| Volume vs frequency for gym lifter feeling Undertrained by bodyweight exercises Posted: 24 Apr 2020 03:32 AM PDT Context: 5 years of powerlifting-focussed gym experience, lifts at 150/115/200 for a 5 rep max on squat/bench/deadlift, bodyweight of 90 kg. While main aim is to maintain, i would like to gain muscle if possible as i have nearly unlimited time to train right now. With the forced switch to bodyweight exercises I feel I am hitting a threshold of diminishing returns on most exercises when going up in reps. My routine is upper body / lower body / abs and cardio with no off days. For upper body i have access to pull-ups and dips, and I do 5-7 sets of 12/20 reps respectively, all with extremly strict form (1 second pause both in the bottom and in the top of the lift, full ROM). then I do something like 5 sets of 30-35 of push ups and rows with my resistance band, and some isolations afterwards. For lower body I mainly do squats, starting with 5 sets of 80 reps (with deep breaths every 20 reps to ensure cardio is not the limiting factor), single leg squats (4 sets of 30 each) and resistance band pull-through (5 sets of circa 50). I feel underwhelmed by these exercises by now, so my question is, as I can't really add weight or do more difficult variations, is increasing the volume per day further (by doing like another 3-5 sets each) a better idea than restructuring the days so that I do upper body and lower body every other day and thereby skip a rest day? [link] [comments] |
| Posted: 24 Apr 2020 10:52 AM PDT After seeing other posts I've recently wanted to get back into using my gymnastic rings and am currently looking for a good regime that incorporates them well. Any links you have I'd be super interested in checking out! Thanks! [link] [comments] |
| Looking for pushup replacements Posted: 24 Apr 2020 10:35 AM PDT I injured my wrist about a week ago and currently cant do pushups as bending it backwards has limited range and hurts. Any reccomendations for what I can use instead to target my chest and teiceps while I heal? [link] [comments] |
| Ben Pollack's PPL Bodyweight Routine-Good for beginners? Posted: 24 Apr 2020 12:44 PM PDT Hey guys, As much as I want to do the recommended routine, I don't have a dip bar and Olympic rings for it. Thanks to LiftVault, I came across a bodyweight program by Ben Pollack which is PPL. https://myoplasmic.com/courses/mgp-base-plan/lectures/14747219 I did the first day and my chest is pumped more than it should've and my shoulders have never been this sore. Is it a good program for beginners? Can I progressively overload with this program? Sorry for the noob questions. [link] [comments] |
| Progressive overload by increasing volume Posted: 24 Apr 2020 10:06 AM PDT Hey guys, I've been doing calisthenics for 3 months now and i feel like im progressing quite well. As my current goal is hyperthrophy, I know that progressive overload is key. I know that doing a harder progression of an exercise or adding weight are good ways for achieving progressive overload, however I am curious whether increasing volume is also a good way of achieving it too. My current upper body workout is 4x8 chinups- 4x8 dips - 5x8 diamond pushups - 5x8 bodyweight rows. I started this routine at 6 reps per set a few weeks ago and have been steadily increasing them. My current plan is to continue increasing the reps untill i reach 12 and then add extra sets. Do you think that is ok? Sorry if my question is stupid, it has just been bugging me for awhile. [link] [comments] |
| My jump rope impressions: Crossrope vs Punkrope vs JumpNrope Posted: 23 Apr 2020 04:25 PM PDT Since I was overwhelmed when I went shopping for jump ropes recently, I've used some 'rona isolation time to test a few in case anybody's in the market. TLDR toward the bottom. (For you metric types, 1 lb = 454g, so 1/4 lb is ~113g.) Crossrope Crossrope sells the sports car of jump ropes. They're expensive — $78 USD for the most basic 1/4 lb starter rope — but meticulously engineered. My 1/4 lb Crossrope feels great to jump with. The handles have slick ball bearings, and the ropes themselves are steel cables with some proprietary rubbery coating that never seems to retain shapes even when it's been wrapped, unlike cheaper ropes. Supposedly, it's also very durable, which matters if you're jumping on rough surfaces like concrete. The handles have clever clips to let you swap between the company's different ropes. Why different ropes? Because Crossrope is pitching jump ropes as a whole-body workout; they have ropes in weights of 1/4 lb, 1/2 lb, 3/4 lb, 1 lb, 1 1/2 lbs, 2 lbs, and 3 lbs. (…and also speed ropes at the very bottom of the product page like bastard stepchildren.) I haven't tried anything heavier than the 1/4 lb, but it's incredibly smooth. Crossrope is basically a luxury jump rope with an upgrade path for whole-body exercise. Cons? First, obviously, is price. Second, Crossrope sells several kinds of handles: the "Slim" handles for the 1/4 lb and 1/2 lb ropes, the "Power" handles for the 1 lb and 2 lb ropes, and the "Heavy LE" handles for the 3 lb rope. But you're not supposed to pair the heavier ropes with the entry-level handles. This makes the company's upgrade path even more expensive since they're expecting you to buy 3 sets of handles at $60 per pair. (Once I realized that limitation, I bought Power handles to test with my 1/4 lb rope… but they're backordered, so it'll be a few weeks at least.) Third, since the ropes end in clips for the handles, you can't change the length of the ropes; you're stuck with the length you buy, with S, M, L, and XL options. (Hey Crossrope, if you're reading this, a friendly suggestion: Maybe make Power handles the default unless customers know they won't want heavier ropes later. You'd avoid customers getting frustrated when they wanna move up the product line. Just my 2 cents.) Punkrope Punkrope donates a jump rope to a child in need for every jump rope they sell. They have 1/4 lb ropes ($9) in several colors, a 1/2 lb rope ($13), and a 1 lb rope ($19). As slick as the Crossrope is, my 1/4 lb Punkrope is my MVP. The handles are simple plastic tubes with no moving parts, and the cord is just PVC, but it's not annoying at all to jump with. It feels fluid. The cord retains kinks/curls a bit when it's stationary, but it forms a perfect arc immediately when you start jumping with it, and the cord turns freely inside the holes in the handles. Finally, the cord has a pressure-lock ring on each end so you can customize the length. For <$13 shipped, it's a great deal, even without the donation aspect. (For jumping on pavement, I also tested leftover JumpNrope beads on my Punkrope. They fit fine. These 6.5mm beads should fit the 4oz rope.) Cons? The Punkrope isn't as durable as the Crossrope if you're jumping on concrete, asphalt, etc. (You can add $3 beads, though; see above.) And you won't find a 3 lb rope in Punkrope's current catalog. Finally, my "4 oz" rope actually weighs closer to 3 1/4 oz, but I don't notice a huge difference when I'm jumping. (Also fixable with beads.) JumpNrope JumpNrope was started by a competitive jump rope champion and coach who designed the handles herself. Their ropes are geared toward competitive athletes (the company also runs Crossfit programs), so they mostly sell speed ropes. Since my skill level isn't quite up to speed ropes, I bought their heaviest rope (their training rope, the beaded R3 Warrior), which is about 2 1/2 oz and costs $25. The simple, lightweight plastic handles are nice; they don't feel like exquisitely engineered luxury tools ala the Crossrope handles, but they have bearings with very little resistance, so the handle spin is very smooth. The actual rotation of the rope, though, feels a little harder… maybe because the beads increase air resistance? (All the ropes make whooshing sounds, but this one whistles too.) Again, it's marketed as a training rope, so I guess that makes sense. The rope doesn't retain shapes/curls at all since it's an actual woven rope. It ties at the handle, so changing the length is easy, and the beads make the rope pretty much indestructible since you can just replace any bead that breaks. Also, for the style-conscious, you can pick combos of 4 bead colors when you buy it. (The speed ropes come in colors as well.) Finally, it seems like the handles are the star of the show, so you could easily swap parts (e.g. heavier beads). Cons? JumpNrope doesn't make any ropes heavier than 2 1/2 oz… but that's not really their target market. The R3 (Warrior!) feels like it's exactly what it wants to be: a training rope to practice form. TLDR: Which rope do I buy? If you're just looking for a plain ole functional jump rope, dammit, then get a Punkrope! They work great, they're simple, they're ~$10, they have different colors, and the company donates one for every purchase. (If you're gonna jump on pavement, maybe get some beads — make sure the bead's interior diameter is bigger than the rope's diameter.) If you've seen people with speed ropes at the gym and you wanna prepare to go in that direction — or if you specifically want beads on a woven rope — then the JumpNrope R3 is a good option. If you're looking for a multi-rope, jumping-based fitness system and don't mind paying for it — or if you plan on jumping a lot and you're willing to pay extra for a stellar jumping experience — then get a Crossrope. (But don't be a sucker like me; skip the Slim handles and get the Power handles even if you're buying light ropes.) I'm a beginner. How do I get started? First, don't start with a speed rope. Start with a 1/4 or 1/2 lb weighted rope (like the Punkrope or Crossrope) or a beaded rope (like the JumpNrope R3). The weight helps when you're learning the rhythm. Second, watch a few videos on proper form:
Third, as Dave from Crossrope says in his video, find a place where you can practice in front of a mirror. Since practice makes permanent, it's important to get form correct right off the bat; the reflection not only helps you check your posture, arm position, and body symmetry, but also lets you monitor the rope arc as it goes under you, which will help you see when one wrist is doing more than the other (the arc will be lopsided toward the weaker/underperforming wrist). [link] [comments] |
| Planning on building my own pull up and dip bar frame, what’s a good thickness of bar to go for? Posted: 24 Apr 2020 03:54 AM PDT Does anyone have any experience in building their own? I am planning on using galvanised piping for the bar so it could be hollow - at 80 kg I have been told this should hold my weight [link] [comments] |
| Posted: 24 Apr 2020 11:07 AM PDT Information on me: - I live in an apartment - I am an absolute beginner - I want this because it gives me everything I need to do calisthenics without having to by anything else. Today's Perfect 4 in 1 Doorway Trainer gives me everything I need for the cheapest price I've seen. Has anyone tried this and would you recommend it? [link] [comments] |
| Newbie here (F20) - struggling with upper body workouts and not getting DOMS Posted: 24 Apr 2020 10:35 AM PDT Thought this might be the best place to ask. Recently I've been trying out some body weight exercises and I am enjoying them, however I'm struggling with my upper body workouts. I try and pay attention closely to form, quality of my pushups (knee ones for now) and my other arm and back / shoulder exercises, most I can do fine, but I'm finding that I get tired easily and struggle to 'push' myself physically and end up not sore the next day really at all, which I am being told means I'm not training hard enough? I'm finding this quite a difficult roadblock to get around, do I do less reps but over more rounds, or maybe I could be doing something wrong (I understand you can't really tell this from what I've said tho or without seeing me). I feel like I'm not quite strong enough to push myself more with a good form and push myself to 'failure' as has been reccomended to me, but then I feel like I'm not working hard enough at the same time? Any advice for a newbie to bodyweight fitness would be appreciated. I used to go bouldering about once a week which has given me some sort of upper body strength but I find it hard to keep up my bodyweight (I'm not overweight but higher end of healthy). I've also been actively working on my core strength as well in most of my other workouts Thanks! [link] [comments] |
| Need help with Pike pushups on wall Posted: 24 Apr 2020 12:57 PM PDT I slip everytime I try a wall Pike pushup or a wall pushup. What Do i miss? I think I have the strength in the shoulder, chest and Triceps for at least a few Sets, but when I Start movin into rep, I slip with the feet. Any Tips to fix this? [link] [comments] |
| Tired for days after workout-weighted calisthenics Posted: 24 Apr 2020 12:06 PM PDT So i just introduced weights into my regular calisthenics training and did a pull workout that consisted of: 3 x max pull ups, I did around 8 each sets and did drop set on last set, with around 20kg 3 x max chin ups, same thing 2 x max body rows After this workout I had a day off and since I didnt get sore I thought I could do push workout after that day/tomorrow. So the next day I wasnt feeling that energy like I did with pull workout but I did it anyway. The workout was same pattern as pull workout I wrote earlier, I did dips, push ups, explosive push ups and triceps extensions. After that workout I lost motivation to train and feel kind of like a sandbag and dont have energy for anything. And I know if I start eating more I will only get fat. Since I tried that before. Seems like this problem disapears after a week of no workouts. And I am fine with that it is just that I cant stimulate muscles to grow if I do easier workouts or rest most days in the week... Any thoughts? [link] [comments] |
| Posted: 24 Apr 2020 11:34 AM PDT I'm a martial artist that recently got into calisthenics for the strength and mobility. I have strong legs so I do sprints and BJJ drills for leg strength and do the RR for push and pull. Towards the end of my sprints that I do I get that lump in your throat and feel like crying even though I am not sad. I just recently did the push and pull portion and I just got home and showered and am feeling the same thing. Anyone else get this or am I just a lil cry baby? [link] [comments] |
| Handstand: Training on floor vs paralettes? Posted: 24 Apr 2020 11:25 AM PDT As per the title, I can easily balance for ~15s. on paralettes. Sometimes more when I'm fresh/had a deload. While that is quite far from mastery, I find my handstand on the ground to be on average ~5s. I want to know if anyone went through the same experience (getting seduced by the easiness of paralettes, ditching in part your floor training). How did you incorporate your paralettes gains to the floor? Did you regret not spending more time on the floor? How did you structure your HS routine once you realized the fact? Would my paralette gains eventually transfer to the floor or should I systemically work on it? [link] [comments] |
| 3 weeks linear progression, one week off, cycle for weighted chin ups? Posted: 24 Apr 2020 11:17 AM PDT How do you guys progress your weighted chinups? I've been stalled at 30lbs, doing 5x3 three times a week and trying to increase weight by 1lb per session in a LP fashion. What do you think of this suggestion? https://beamzen.com/progression-100lb-weighted-chin-ups/ It essentially suggests to do 3x5 with the same weight for a week, then increase weight the next week, and do that for 3 weeks before deloading for a week. Or would you instead suggest something like DUP? Thanks so much. [link] [comments] |
| Gluing back the black rubber cap on pull up bars? Posted: 24 Apr 2020 10:43 AM PDT Hello, One of the black caps holding up the left end is very loose. What would I need to properly secure it back on? I've had this pull up bar for more than a decade so I don't remember what I did. https://images-na.ssl-images-amazon.com/images/I/61Ly7N0FnDL._AC_SL1500_.jpg [link] [comments] |
| Recommended Routine and Martial Arts Posted: 24 Apr 2020 10:33 AM PDT Hello everyone, first of all this sub is great and especially now with the quarantine has given me a lot to think about and read. Love it, thanks! I (F, 35) am still pretty new to RR and started about 2.5 weeks ago to do the RR Mo/Wed/Fri. Before the "lock down" I went to my martial arts dojo about 6 times a week doing a mix of cardio, technique, strength (depending on the topic and what our great sensai came up with). Just as a reference on where I stand with strength: push-ups 3x8 on small incline, 3x7 pull-up negatives (or 3x8 with band). So I am at the starting point. I am sticking to the RR exactly, so I did not try to modify anything. Now, our sensai does zoom live classes Tue/Thu in which some strength (eg. push ups, plank etc) are also sometimes incorporated. I usually chose an easier progression than I do in RR. Still 5x10 incline push-ups (higher incline than RR) in these classes are not easy for me. The thing is sometimes in these classes there is no strength, sometimes there is so it is hard to plan for. Is it likely to hinder my progress? Should I skip these exercises in the live sessions? Also when the lock down ends I would like to go back into the dojo as before but I would also like to keep doing RR. Do I want too much? I am really sorry if this was discussed before. I read about Cardio, Skill days etc. but this seemed to be a bit different. If it is not I apologize. Thank you for reading and for all the great tips in this sub :-) TLDR: How to best combine RR with Martial arts, where Martial arts class might also include some strength training. [link] [comments] |
| Horribly “knocked knees”. Am I stick with them or are there exercises I can do to help correct them? Posted: 24 Apr 2020 10:25 AM PDT I'm 24F and my whole life my knees have been so misaligned that even in loose pants you can see the inward angle. I get intermittent knee pain from standing for longer periods and apart from the pain and weakness, it just looks bad, so vanity is in play here. Are there any exercises I can start incorporating to try to "straighten" my knees? [link] [comments] |
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