Bodyweight Fitness: Motivation Monday for 2020-04-13 |
- Motivation Monday for 2020-04-13
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-13
- Love for callisthenics and also sharing part of my victory in straddle planche!
- Getting Your Pull Ups Stronger - Helpful Read
- Daily handstand training program recomendations
- "The Rain king", one of my best workouts of all time.
- Advice for adapting to low doorway for rings
- programming questions
- Home Push/Pull/Legs routine
- Questions related to tricep extension/ pancake/sphynx pushup
- Question related to military PST
- Toning body
- Memo on Push-Ups for Home Workouts
- Important Prehab Exercises ?
- Advice on proper Nordic Curl Form
- starting fitness with a physical demanding job?
- M30 130kg 5'10". Can we do Grease the Groove for forearms, while also following a basic (the big 6 like) workout routine?
| Motivation Monday for 2020-04-13 Posted: 12 Apr 2020 11:08 PM PDT Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories! Anything goes in this thread, as long as it's motivating. Let's get started! Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel! Join our live chatroom on Discord! You can find the web client by clicking this link, here. [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-13 Posted: 12 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] |
| Love for callisthenics and also sharing part of my victory in straddle planche! Posted: 13 Apr 2020 03:57 AM PDT I've been trying to work on my pulling strength, regain OAC and one arm pull up for the past couple of months. I got OAC previously through training weighted callisthenics at my university's gym. Now with the pandemic and with no access to a gym I decided to train through increasing volume 5-6 sets 10-13 reps with different variation of grips for 1.5 months. That was getting kind of boring but grinding through it did help me get stronger as in my pull ups and muscle ups felt lighter but also kinda starting to plateau. I then decided to focus on OAC progression using uneven height rings. Boom, after 2 sessions I felt my core getting stronger and uneven height ring pull ups also improved a lot. It's really nice to see that after hitting a plateau and changing the exercises, callisthenics allow us to push through plateaus, see new growth (a bit like newbie gains) and re-engaging my interest again! I was also struggling to see an improvement on my advance tuck planche to straddle planche (felt like close to 1 year without much improvement). Two exercises that helped me gain handstand to 3 second straddle planche on parallel bars and also 2 second straddle planche on rings: wall handstand push up and whatever this is called (I go lower for isometric holds and also dynamic training to strengthen anterior deltoids). I kinda always focused on supinated hand position (finger pointing towards feet) because I heard it allows better transition to planche on rings and also I actually snapped my extensor tendon (mallet finger) when I trained with fingers pointing forward. I feel like there are a lot of people out there like me that see a lot of the callisthenics athletes doing planches but struggling to see any progression with planches. I just want you to know, try different approaches and see which one suits you better. Also it is achieveable! [link] [comments] |
| Getting Your Pull Ups Stronger - Helpful Read Posted: 12 Apr 2020 01:30 PM PDT When training to get stronger there are certain principles and rules you have to follow. If working hard was the way to get the best results many more people would be getting what they want, but that's not the case. Now these are not written in stone but if you follow these guidelines you will get your pull ups stronger. Just because you're practising pull ups 2 hours a week doesn't mean you're going to get a greater result than someone that only does them for one hour. Follow these principles and you will get stronger, no doubt. It's all a matter time. Repetitions Ranges When training for strength the repetition range stays between 3-5 repetitions, do not be tempted to go above 5 repetitions since that's going into muscle size/muscular endurance protocol and we're not after building bigger muscle we're after pure strength. When 5 repetitions of regular pull ups don't challenge you anymore you have to add some additional weight to yourself for example put some water bottles in a bag pack to make the exercise harder. If you can't do a single pull up use a resistance band to help you. Rest Times You might be surprised but a rest between each exercise is going to be 3-5 minutes long, you need to allow your body to recover so you can have a quality set. We're looking for perfectly executed repetitions, not rushed and poorly performed. When working for strength your body uses the creatine phosphate energy system which takes long to recover. Perform an exercise that is challenging to do 5 repetitions of and rest 3 minutes, you will most likely be able to do 5 repetitions again. Now do a set of 5 again and only rest for 30 seconds this time. You won't be able to do 5 repetitions any more. Your nervous system also needs that rest. Tempo The tempo at which we're going to perform each repetition is 3 seconds up and 3 seconds down so 1 repetition should last 6 seconds. This allows you to properly tense your body and engage all the muscles. Having such a slow exercise execution ensures you're not cheating by using momentum. Sets You're only going to perform 2-3 sets per exercise and typically on each training session for your pull ups strengthening you will perform around 6-9 sets in total meaning you have to pick 2-3 different exercises to work with for example pull ups, isometric holds & active hang. Tension The more tension you will create in your body the stronger you will be, when you're performing exercises it should feel like your body is a one unit working towards a specific objective. If you're pulling with your upper body and relaxing your bottom half you won't be able to perform as well as you could. Make sure you tighten your abs, grip and squeeze your glutes. Importance of core strength If you have a strong core you will be able to keep your body nicely in line when doing a pull up without the need of bending your knees and crossing them behind your back, bending your lower back or kipping up. If you engage your core properly you should feel like your body is going up as what I like to refer to as "one unit" when you have leaks of tension in your form eg not engaging your core properly you will perform the exercise inefficiently. Importance of grip strength: Grip strength is essential for you to unlock your first pull up, if you can't hold yourself up on the bar for longer than 2 seconds how are you meant to do a pull up? You need your grip to get strong and firm so when you do hang of the bar you're not fazed by it. There is one trick that will make the whole journey easier and that is using a liquid chalk. If your hands are sweaty like mine, it doesn't matter how strong your grip is your fingers will start sliding of the bar which doesn't help at all. Tips * Take your shoes off, if you point and contract your toes it will help you generate more tension and make you feel more aligned. * Use bare hands with chalk, avoid using gloves. You will get a better grip & muscle engagement. * Focus on what's going on internally, if you concentrate on your technique and muscle tension it will be easier to overcome the external resistance. * When you grip the bar create tension in your body & grip before you even start hanging/ pulling. * The progressions that you're working with has to challenge you.* Don't be tempted to go to muscular failure. * Don't get stuck on one progression for too long, from time to time you will have to try the harder variation. * Stay consistent with training * Complete the full range of motion * Be sure to tense your glutes, ABS and grip. * From time to time remember to work with different grips narrow, shoulder width and wide. * Get enough sleep * Eat well * Make sure you always performing the exercises with the right form. * Basics are where it's at, don't complicate things. If you have any questions make sure to message me! :) [link] [comments] |
| Daily handstand training program recomendations Posted: 12 Apr 2020 09:26 PM PDT My goal is to get a solid handstand and be able to hold for greater than 30 seconds. Currently I can only hold for 5 seconds or so. Has anyone found or can recommend a daily or every other day training routine to progress my handstand goals? I have decent callisthenics strength as I've trained on the gymnastic rings for a year. I know my handstand balance is an issue, but it would always be good too work on strengthening all muscles related to the handstand as well. I am also doing fitnessFAQs leverpro training, so I need to be careful and include recovery days. I searched for YouTube handstand progression programs and am trying a few of them but still not satisfied in looking for advice from the community on putting together a daily or every other day program. Youtube videos I have found... Handstand [link] [comments] |
| "The Rain king", one of my best workouts of all time. Posted: 13 Apr 2020 12:03 PM PDT So today as per ussual I went to a nearby park for my regular calisthenics workout. As I arrived and made sure that nobody was using the equipment (for coronavirus sake) I warmed up with a short run. Once I was done with that I did my first set of pull ups, everything normal so far. However, during rest rain began to pour down. Everyone in sight got ready to head back home, and at first I wanted to do the same. But for some reason I decided to become one with the elements, to give my muscles a new challenge. And oh boy, was it a wild ride. It's in moments like these, when cold rain is pouring down on your sore biceps that you fully appreciate the wonders of calisthenics. Cheers! [link] [comments] |
| Advice for adapting to low doorway for rings Posted: 13 Apr 2020 02:18 AM PDT I figure I'm adjusting as best I can but want to know what the communities thoughts are. I have a doorway pull up bar I use for rings. If I set the rings for dips or support hold so that my feet can be pointed straight and not hit the ground I have just enough room to not hit my head at the top. While keeping my hips as hollow as possible at the bottom I either have my feet straight in front but hi bend at hips. The other option I have is knees bent and slightly behind trying not to arch but more lean forward to get my feet behind. I feel I'm still too low to have straight legs behind and not arched back. I'd be getting too close to horizontal and frankly it's just too damn difficult as low as I am. How do you guys adjust for this? For the opposite doing muscle ups I can barely get the rings high enough to get my ass off the ground in a hanging L-sit. At the top I have to lean forward a tiny bit to avoid my head hitting the doorway or bar. It's almost like I could start no tension literal dead on the floor, create tension and just barely break contact and then begin actually pulling when I completely leave any support from the ground. Same philosophy as pendlay rows always starting at a literal dead weight. Only other option I could think of was to do the MU slightly higher and not finish the dip. However, even before I tried a ring MU the transition wasn't the problem. I run out of strength for the dip so I really want to get the full dip. Does everyone using doorway bars just do L-sit MUs? Obviously rolls on a doorway bar are already sketch because of possible lateral swinging. But say I have a very strict forward roll (backward always has to be fast if I want straight legs) would you still train these but tucked to fit the doorway? Levers I've found safest to just lower the rings so I can inverted hang as close to the ground as possible. If any equipment or the doorway fails I shouldn't get hurt. Skin the can and German hangs I do tucked legs I just want the good stretch. I usually lower into back lever from inverted or do front lever pull to get into the skill. Ice cream makers are easily done from pull up height. Those are issues I've run into and wonder how others adapt to. As well as the adaptation I found to make the most sense. [link] [comments] |
| Posted: 13 Apr 2020 04:05 AM PDT Hello r/bodyweightfitness! First time poster here, just some basic personal info, 31M, 1.77, 69kg with just some beginner experience in bodyweight training (did the recommended routine for some months on and off), can do 10 slow clean bar to chest pullups and dips and most of the basic movements. I've also been doing Pavel's simple and sinister kettlebell workout the past months (10x10 hardstyle swings + 5 turkish get-ups with a 16kg kettlebell). Because of the whole corona crisis I've been stuck at home so I started getting more into calisthenics, and the past weeks have been trying to do the progressions for front-lever/planche/handstand and L-sit with some improvement already but of course it's still early. My question is, how do I program my training the upcoming months so I keep myself motivated through these times but also that it's not too much (I have a tendency to go heads into a new thing and burn myself out in it after a few weeks). For now I am just training everyday except Sundays but with no real programming, usually I will try to do the front-lever progressions twice per week, the planche progressions twice per week, handstand, the l-sit a bit more often as it's easier and also keeping my kettlebell workout twice per week. Should I be training every day (except Sundays) and just split the training in different days, so for example Monday front-lever/l-sit, Tuesday planche/handstand, Wednesday kettlebells/l-sit, Thursday front-lever, Friday planche/l-sit, Saturday kettlebells/handstand and so on? Or just do a three day per week work out with rest days in between and do 2-3 workouts during the same day? Also, I try to take long breaks between the sets and keep the workouts quite short to maintain perfect form. Do you think that training for all these skills would be too heavy for my joints/ligaments/nervous system and just start with fewer ones instead? Is training on the progressions of those skills (plus the kettlebell workout) enough for my strength/conditioning or should I also add a day of just regular pull-ups/squats/pushups/core etc? Also keep in mind that I am not so much into looks/building muscle fast but more about making my own program that I can keep doing consistently the upcoming months (why not years) and achieving good body control/awareness and overall strength and endurance. Last piece of info is that I am a professional classical musician (cellist) so I am practicing 3-4 hours per day and the most important thing for me is of course being injury-free and protection of my hands. (this is why I try to do everyday flexibility/mobility exercises especially for the shoulders) Thank you for your time! [link] [comments] |
| Posted: 13 Apr 2020 11:59 AM PDT I'm fairly new to the whole working out from home situation that we've all found ourselves in right now. I was wondering if anybody has a good progressive overload Push/Pull/Legs weekly routine to do from home with only body weight and resistance bands. Any advice would help! [link] [comments] |
| Questions related to tricep extension/ pancake/sphynx pushup Posted: 13 Apr 2020 05:58 AM PDT
A little about my self- can do more than 12 x 3 diamond and 8×3 weighted (5 kgs) diamond pushups I wanna move onto to a harder variation now Any other bodyweight tricep excercise welcomed [link] [comments] |
| Question related to military PST Posted: 13 Apr 2020 10:40 AM PDT What's up guys. I go to US Navy recruit training command in 3 months and I'm wanting to work on my PST scores while also preparing for training after boot camp. I have a few questions related to body weight training so if anyone has any insight from personal experience or research I would appreciate the info. My current scores are 9:30 500m swim, 80 pushups, 80 sit ups, 15 pull ups, 9:00 1.5 mile run
I understand that training is overall good if done correctly regardless of if I can do 50 or 150 push ups, my main goal is being as athletic as possible while keeping healthy and having a successful military career, so please share your opinion on how I should structure my training. Thanks guys. [link] [comments] |
| Posted: 13 Apr 2020 11:19 AM PDT What is your best advice for a slim person who wants toning her body? [link] [comments] |
| Memo on Push-Ups for Home Workouts Posted: 13 Apr 2020 03:37 AM PDT During the carantine time there are not so many training options, but still, usign just bodyweight exercsises you can keep your current physique or even progress if your current level is below average. Today I would like to make a small post on one of the most popular home exercises - floor push-ups, covering the aspects which are usually under overlooked. Because I don't own a good camera, I attached pictures from the internet, please don't judge too severely. https://preview.redd.it/hw8b9bafaks41.jpg Your chest muscles (also called pectoralis major) are consisted of three independent muscle bundles, and the training load would distirbute between them more or less depending on the placement of your legs in relation to the placement of your palms. If we talk about classic floor push-ups, then the most of the training load would come to the middle chest: https://i.redd.it/rjnfrzd1bks41.gif But if you want a complete and round developed chest, then you also need to train Upper and Lower parts. In order to give more training load to lower chest - you have to place your hands on elevation of any kind, for example your couch, chair or anything that you have nearby. https://i.redd.it/k62t1pqebks41.gif You have to take into consideration that the bigger is the height of the elevation - the easier it will be to do push-ups. Otherwise, if you want to pump your upper chest, then you need to place your feets (clean! no shoes!) on the elevation, while your hands stay at the floor. It will look something like this: https://i.redd.it/qpzddzynbks41.gif Here is the bigger the height, the harder it will be for you to do reps. But there is almost none sense to place legs higher than 45 degress angle, since the training load would go from chest to triceps and shoulders, and that's totally different story (which I can tell you next time, if you would like this post). Moreover, when we talk about push-ups, we can create thousands of different freestyle variations which would allow us to train all muscle groups, even legs! The main thing here is to use your imagination, creativity and basic knowledge of biomechanics. https://i.redd.it/m152hka5cks41.gif P.S. Information for this post (and first picture) I took from SOTKA app. If anyone else is using it, feel free to share your current day in comments, would love to get in touch! [link] [comments] |
| Posted: 12 Apr 2020 07:10 PM PDT Hi all ! I've been an avid fitness trainee for 7 years now Was very into powerlifting for awhile and now am 2 years into bodyweight fitness Anways I've been having my golfer's for a while now ( about 13 months ) and it is still recovering , am doing rehab work for now hopefully it'll be better in June. Since June last year I've been very keen on flexibility , mobility and prehab exercises since I don't want to get injured again. They're god awful. And I've been spending about 60 mins a day 5x - 7x a week on flexibility , mobility and prehab exercises. Coupled with some yoga movements / flows. With that said what would've be the most important prehab exercises do you guys think ? I've heard a lot about the importance of doing rotator cuff exercises ( supra , infra , teres minor sub scap ) , rear delt exercises and hip mobility exercises oh and also lots of wrist exercises. Hence now I'll do a combination of these movements 1-2x a week depending on my free time
and a combination of yoga exercises for my lower body. I'll usually go for 2 sets 5 - 10 reps of these exercises. Fortunately my shoulders have been quite free of injuries so far. However I'm not 100% fullproof yet and would like to ask for some opinions on other scapular prehab exercises such as - Wall Press -Supermans on the floor -Banded external/internal rotation exercises Do you think such these exercises would be beneficial to add another 10% in full proofing your shoulders from future injury ? What do you guys do to full proof your shoulders? [link] [comments] |
| Advice on proper Nordic Curl Form Posted: 12 Apr 2020 04:37 PM PDT I recently started hinge progressions. As per the RR, I worked my way through the Single Legged Deadlifts before attempting Banded Nordic Curl Negatives. After the first workout the outside of my knees (LDL?) were super sore and only got worse on the next routine. I'm wondering if there's a problem with my form. So, any suggestions on proper form to lessen the likelihood of injury (or pain)? Specifically,
Any other form suggestions? [link] [comments] |
| starting fitness with a physical demanding job? Posted: 12 Apr 2020 09:25 AM PDT at the time i work a physical demanding job 7 days a week (its a seasonal job for 3 months) and study incidentally. i wanted to start slow with a 20 minutes workout (3 times a week) and switch to the recommended routine after 2 or 3 weeks. but i stoped because i was tired all the time at work and couldn´t concentrate while studying. in addition i also got munchies frequently and ate to much sweets. any recommendation how to deal with that? will i get used to it and should just keep on doing it? or postpone fitness for 3 month? ..i will try to restart with a little bit more sleep (now 6-7 hours, will go for 8-9), only 2 workouts per week and slow increase. [link] [comments] |
| Posted: 12 Apr 2020 09:50 AM PDT Everything's in the question basically. M30 130kg 5'10". Working out 6 days a week, 15-20 minutes a day. ABABABx A = Pushup progression, 3x20 Pullup progression 3x10 Bridges progression 3x20 B = Squats 3x 20 Headstand progression Knee tucks 3 x 20 But my forearms are weaker than my wife's and a little better than my kid's (he's 1.5 yo, joking). So I'd like to do GtG for my forearms, all with the lockdown and everything. Can I do it? If yes, then how can I do it? [link] [comments] |
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