Bodyweight Fitness: Motivation Monday for 2020-04-20 |
- Motivation Monday for 2020-04-20
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-20
- Went to try out my new gymnastic rings in the park and I found my Mr Miyagi
- PSA: The hypertrophy rep fairy—unlike the tooth fairy—is not real
- Looking for HIIT or plyometric workout video suggestions
- What's a good routine I can use while recovering from tendonitis in the foot?
- Need help on finding a pull up/chin up bar for an extremely wide and thick door
- Can anyone please suggest a Handstand pushup routine ?
- Training for a "longest plank" competition
- Beginner needing some advice!
- Anything I can do on a pull up bar for shoulders
- I’m not sure if this is allowed but I have a challenge for people if the want to do it
- App for home training
- Explosive Pull Ups
- Can someone explain why I strain my triceps far too easily?
- whatre pros/cons of pelican pushups & regular pushups?
- Let's talk about the calisthenics skills !!
- Elbow pit position for a planche
- Training max strength by "trying harder"
- Getting stuck with OAC Progression
- Weighted pull ups in RR, sets and reps?
- How to decrease eccentric loading in a pullup ?
- Where should I put my ceiling bracket? - Floor plan + Variosling ceiling bracket
- How to keep your wrists healthy?
- Handstand Press Chart
| Motivation Monday for 2020-04-20 Posted: 19 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 2020-04-20 Posted: 19 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] | ||||||||||||
| Went to try out my new gymnastic rings in the park and I found my Mr Miyagi Posted: 20 Apr 2020 06:43 AM PDT Thought this was pretty awesome so I'd share it. I only ever did weight training but got some gymnastic rings last week. Went to a park that has some calisthenics bars and there was an old guy hanging out with his grandson. As soon as he saw me hanging up my rings he got excited and told me he used to do professional gymnastics. We talked a bit and he proceeded to train me for the entire hour I was there. Showing me ways to train towards being able to do levers, static holds and showing me his whole stretching routine. He must have been in his 70's and was still able to go into a split. Aparantly he used to be in the Dutch national team in the 70's and later on in the Surinam team. Feels awesome meeting someone who's so passionated about his sport and wants to teach people. [link] [comments] | ||||||||||||
| PSA: The hypertrophy rep fairy—unlike the tooth fairy—is not real Posted: 19 Apr 2020 06:14 PM PDT One thing that gets repeated a lot in this sub is the idea of rep ranges and that specific rep ranges instil specific strength, hypertrophy or endurance effects. Most of the time that these are brought up they only mention rep ranges. No mention of intensity, volume, frequency or any other factor to do with training. Thing is that this does not appear to be true for hypertrophy. A paper that was just accepted in the Journal of Strength and Conditioning Research looked at the effect of different rep regimes and loads: https://journals.lww.com/nsca-jscr/Abstract/9000/Effects_of_4,_8,_and_12_Repetition_Maximum.94415.aspx What they did in the study was really simple. They split their untrained participants into four groups:
If you've hung around any fitness subs you will have seen people recommend #2 for hypertrophy, and #1 for strength. Or as the authors put it:
The important thing with this stud is that they kept total training volume (that is, the load × reps × sets) equated between the groups. So while the groups worked in different rep ranges and with different weights, they all did the same amount of work in their training. After 10 weeks of training the bench press, all of the participants had a significant increase in the size of their pec major from their starting point, and from the controls who didn't train. But the key thing was that there was no difference in muscle volume (hypertrophy) between these groups. It didn't matter if they were doing a smaller number of reps or a higher number of reps than what is typically thought to result in hypertrophy. All groups saw hypertrophy, and the effect was the same. The place where the rep fairy did show her magic is in strength changes. 1RM was significantly greater in the low and medium rep groups than the high rep group. So, when it comes to hypertrophy, you don't have to fuss too much over rep ranges and loads. Just make sure you work hard and the muscle volume will follow. Thought I'd share the results given that the study was quite neat and clean. If anybody wants the full text PDF: https://send.firefox.com/download/1e2094465f41fb9e/#oEmRgZp9jYjz8rauXSI-Jw [link] [comments] | ||||||||||||
| Looking for HIIT or plyometric workout video suggestions Posted: 20 Apr 2020 10:07 AM PDT My wife and I have done this workout about 5-6 times now and its killer (although the guy who runs it is very annoying). We're looking for another high intensity, fast paced workout similar to the one above. Thanks! [link] [comments] | ||||||||||||
| What's a good routine I can use while recovering from tendonitis in the foot? Posted: 20 Apr 2020 11:15 AM PDT Hi, I hope this is an alright post! I'm a runner. I recently overtrained (I jumped in mileage too quickly) and minorly hurt my left foot. It's tough to get an official diagnosis right now but I'm fairly sure it's tendinitis based on googling my own symptoms and discussing the issue by phone with a family member who is a physical therapist. With that in mind, I'm not going to run for two weeks and then I'll evaluate how I feel. I'd like to stay active in those two weeks (though I understand if that's ultimately not doable). I do bodyweight stuff sometimes, especially lately because of the lack of gym/access to equipment. But everything I normally do involves my feet. I'm hesitant to do a push up or a plank right now, for instance, because I'm holding my whole body up on my toes which puts pressure on the injured tendon. This is a pretty specific request given a) the injury and b) the fact that we're in a pandemic which limits choices in all sorts of ways but nevertheless: Does anyone have an idea about how I can approach building a basic routine for the next couple of weeks that will not interrupt the rest I need to give my feet? Even some specific workouts would be fine if a whole routine is not doable. I recognize it might not be the best workout of anyone's life but given that even going for long walks is a little questionable, I don't want to spend two weeks just on my ass while working from home. I could lose my mind, nevermind lose my fitness for when my running does resume. Does anyone have any ideas? Thank you! Edit: For a future Googler's sake, I'll just list some resources I find. The first is this which has a fair number of core workouts that avoid feet. I'm also adding in things like on-knee push ups and on-knee plank shoulder taps to give my arms/shoulders a bit of work even if it's not quite the same thing as normal. [link] [comments] | ||||||||||||
| Need help on finding a pull up/chin up bar for an extremely wide and thick door Posted: 20 Apr 2020 05:48 AM PDT Hi everyone, I tried looking and couldn't find any that fit these measurements for a preferably removable pull up/chin up bar. Also open to having a stand alone pull up bar. We'd really like to avoid drilling holes into the door frames and/or walls for a bar though Thanks in advance and apologies if this has been answered before
[link] [comments] | ||||||||||||
| Can anyone please suggest a Handstand pushup routine ? Posted: 20 Apr 2020 09:25 AM PDT Handstand pushups is my goal How ever as of now I can't even do a handstand but as o I can - Do the crowstand 20 secs. Pike pushups - 5 (standing on the floor) I can stand straight on my hands with support of a wall for like 10 secs I have seen all the various excercises but what all should I do and how many sets and reps etc [link] [comments] | ||||||||||||
| Training for a "longest plank" competition Posted: 20 Apr 2020 08:22 AM PDT Let's say you had three months to train for a "longest plank" competition and you wanted to prepare for it with minimal risk of injury. What kind of 13 week training program would you adopt to get there? I'm more interested in a general framework that could be adopted to anyone based on their own fitness level, like "Each Monday, do the longest plank you can, then each day do 10 planks for 60% of that time" or something akin to that. Variations and complementary exercises would be great, too, but the goal is to maximize normal plank length after 13 weeks. Thanks! [link] [comments] | ||||||||||||
| Posted: 20 Apr 2020 12:02 PM PDT What's a good piece of equipment that's a) not too expensive (UK Based)and b) can be thrown over a sturdy tree branch for pull ups and stuff? Annoyingly can't get a pull up bar for home! [link] [comments] | ||||||||||||
| Anything I can do on a pull up bar for shoulders Posted: 20 Apr 2020 11:49 AM PDT Any exercises I can do on a pull up bar that'll work my shoulders [link] [comments] | ||||||||||||
| I’m not sure if this is allowed but I have a challenge for people if the want to do it Posted: 20 Apr 2020 10:06 AM PDT A single chin up, as slow as you can, trying to keep it even and moving the whole time, I managed 52 seconds, how well can you do? [link] [comments] | ||||||||||||
| Posted: 20 Apr 2020 10:03 AM PDT I search a lot of app in the PlayStore for doing excercise at home and i selected some of that. In the app for me it is essential select the time i want to train because every day i have different time. Than it's good select the equipment: sometimes i have dumbell, sometimes no equipment, sometimes Jump rope. So the app that i selected are: Bodbot Fitify Exerprise Summfit Hiit from Down Dog Now, i ask at you, do you know these apps? is someone better than the others? Do you recommend one of these? Thanks a lot [link] [comments] | ||||||||||||
| Posted: 20 Apr 2020 12:18 AM PDT I'm working to improve my ring muscle-ups. I do transition work and dips on Push Day. I can do 9 FG pull-ups in a set - for the first few I can get the heel of my them about to my nipple, but by the end I'm only getting to my chin. I'm thinking that instead of doing 4x8 where half of the reps aren't very explosive or deep, that I should stop after 4 reps, and do 8-9 sets. Thoughts? [link] [comments] | ||||||||||||
| Can someone explain why I strain my triceps far too easily? Posted: 20 Apr 2020 09:55 AM PDT I understand you can't seek medical advice, but I'm trying to understand why this happens to my triceps. I am 34 years old and I am skinny person by most standards. I've been working out alternating upper body and lower body every day for the past eight weeks and I've came into somewhat of a problem. I've noticed even doing minor exercises that I tend to strain or ever so slightly tear muscle fibers by simple exercises working on my triceps. I'm talking about I can't even get through two reps of simple two arm tricep extensions with dumbbells. I'm not even using heavy weights and I typically focus on a lot of reps with low weight. I can't seem to figure out why my triceps are so fragile in that manner and I'm looking for some answers on what people may think it could be. [link] [comments] | ||||||||||||
| whatre pros/cons of pelican pushups & regular pushups? Posted: 20 Apr 2020 05:19 AM PDT Im wondering does the pelican pushups target the muscles differently than regular pullups does? As in a stronger emphasis on certain muscles? [link] [comments] | ||||||||||||
| Let's talk about the calisthenics skills !! Posted: 20 Apr 2020 08:27 AM PDT For almost anyone who saw calisthenics and wanted to start, the first thing he would think about it is how the hell he do this ( calisthenics skills ), for me i had alot of ups and downs in calisthenics and street workout and i just wanted to change my body and gain some muscul because i was so skiny, 4 years and i was learning everyday but i wanted to do the impressive skills not show off but for myself, so i am asking the experts in the calisthenics industry How the athletes like (chris heria - andrea larosa - danial lazians ...etc) achived the pure strength to do one hand front /back levers and planche push ups and human flags and so much more, it would be so great to hear some good thoughts about how do they really started the calisthenics skills work !!? [link] [comments] | ||||||||||||
| Elbow pit position for a planche Posted: 20 Apr 2020 08:15 AM PDT I have read and heard many times you have to point the elbow pits forward when doing a planche. I can perfectly hold a tuck planche with my elbow pits facing eachother, fully locked out arms. When I try to rotate them outwards 2 things happen: 1) I fall to the ground 2) when I try to do it again, starting by pointing them out and then going in a tucked planche, my elbow pits automatically rotate inwards again and it hurts incredibly to turn them back. Is this going to limit my planche progress? I'd rather not permanently damage my elbows. [link] [comments] | ||||||||||||
| Training max strength by "trying harder" Posted: 19 Apr 2020 05:56 PM PDT Hear me out. In these times, it's often hard to get the equipment needed to make sure your workout intensity is in the perfect rep range for the kind of gains you're trying to make. Physically, and by that I mean physics-ally as in ignoring the biomechanical difference between generating force at different speeds, if you do a rep faster on the concentric, this requires overall faster acceleration, and equivalently your muscles must have generated more force. So, is it possible to gain strength, by simply "trying harder" at the same load? For example, if you can do 10 pullups, but can only do 5 if each rep you are focused on trying to pullup as quickly and strongly as possible, and then lower in control. (here I count "failure" as not be able to go up quickly anymore, ie a normal slow pullup is a failed attempt at a powerful pullup) Does anyone have experience/want to speculate on how much gains you can make by simple "trying harder"? ------------------------------------------- Here is a rudimentary analysis with basic mechanics. your body accelerates up at an acceleration abody and your muscle produces a force, Fmuscle. so the f = ma equation is Fmuscle - m*g = m*abody or solving for the Fmuscle, Fmuscle = m*(abody + g). which makes sense, it is simply saying that to accelerate upwards, your muscles have to overcome gravity + the cost of accelerating upwards. This cost increases the faster you accelerate. Notes: - yes, I am aware that the forces your specific muscles have to generate depends on where they are in the body, for example, when squatting, your quads are really lifting your weight minus your two lowe rlegs, or when you're pulling up, you're really only lifting your body - your forearms, this is easily addressed by varying the "m" in the equation a little bit. - muscles mainly at through torque on joints, but I'm just abstracting all the unnecessary detail about tendon attachment points and muscle force away into the single variable Fmuscle. - In some books, there is a distinction drawn between strength and power, where power is the concept defined in physics, aka F*v, and refers to how fast you can move while also generating high forces, while strength is simple F and reserved for reps done at a more normal/slow speed. You might imagine someone who is capable of repping out really heavy weighted pullups at a slow speed, but unable to do an explosive pull up to the navel or muscle up as an example of high strength, mediocre power. [link] [comments] | ||||||||||||
| Getting stuck with OAC Progression Posted: 20 Apr 2020 04:02 AM PDT Hey y'all I'm one of the weightlifters whose migrated to this sub for obvious reasons. I've been working through the OAC/OAP progression for the last month. I've nailed the first half of the movement (scapular stage), but I can't get the lockout right. I've also noticed that I can't hold onto the bar with one hand from the typical pullup/chinup lockout. I feel like I might need to be training that. I've been doing typewriters, uneven cable pullups, and weighted chins (unfortunately I only have around 20KG to do it with at home) I dropped eccentrics because I'd read that they were unhelpful. But I'm struggling to increase my lockout strength. What can I do to solidify the last part of the movement? Just some stats so you know I'm not being massively ambitious. BW: 70KG H: 5'10 Weighted Chin 5RM: 35KG [link] [comments] | ||||||||||||
| Weighted pull ups in RR, sets and reps? Posted: 20 Apr 2020 03:10 AM PDT Hi, I've recently started the recommended routine and I'm wondering what weight to use for weighted pull ups. I know it's down to something you can do in the range 5-8, but according to the Prilepin's table, I should be doing 3 reps for 85%, or 5 reps for 75%. I tested my RM after training the other day and it was BW (68kg) + 28 kg, in the scale it said 98kg in total due to clothes, harness for the weight, rope, etc. and it felt easy for 1 rep but 2 was too much, so I'm guessing I'll be around 100kg RM (including bw). First day in this routine I did 3x7x (BW+12kg) and it felt hard (to my limit), I don't know if I should go to something easier to prevent plateau really quickly. Also, my BW+12kg is 85% of my RM, and not 75%, so I wonder if I should put so much intensity and volume for this weight. Prilepin's table [link] [comments] | ||||||||||||
| How to decrease eccentric loading in a pullup ? Posted: 20 Apr 2020 05:31 AM PDT Hey bwf, I have a pull-up competition in a month or 2(depending on quarantine lol). So I've been working on my pull-ups recently by following the Armstrong pull-up programme and I've built up to 14. One thing I've noticed is that when I do my max sets, I tend to get most fatigued by the eccentric movement. I feel that this is limiting my max reps. I do tend to do a relatively slow and controlled descent which although may be safer for my elbows definitely is much more tiring. So I was wondering how I could find an in between of sorts where I spend less energy on each pull-up. But I have no idea how. Also I was wondering if the Armstrong pull-up programme would indeed give me the best bang for my buck to up my reps over the next month. Thanks! [link] [comments] | ||||||||||||
| Where should I put my ceiling bracket? - Floor plan + Variosling ceiling bracket Posted: 20 Apr 2020 05:15 AM PDT Hi, I have been foloowing you guys for a couple of months already and started the recommend routine 2 months ago. The progress was so fast, that I think rings are needed. However I don't know where I should install my ceiling brackets. Therefore, I have added a floorplan and the scale is in cm. https://imgur.com/a/6A4W350#k0U7uLG In addition, I just bought these ceiling brackets. ( 5x8 cm ) Thanks a lot in advance :) [link] [comments] | ||||||||||||
| How to keep your wrists healthy? Posted: 19 Apr 2020 01:57 PM PDT I feel like that with muscles you sort of feel, when something is overworked and needs to rest for a while. But with joints it's harder to notice that point. It's the second time I have injured my wrist in the last couple of years. It actually happened when riding my bike down some stairs. Lately I had been deticating more time for HS last week, since I finally found myself a goal to strive towards, to get to a 1 minute unassisted HS from my current 25s one. Also practicing the piano adds some strain. So now I can't train for a month atleast, which is really depressing. I have read some guidelines that you really shouldn't practice your HS more than 3 times a week as a beginner but then again other sources say that you should put in work every day to see considerable gains. I felt like having practiced HS on and off for 4-5 years would have given me better conditioning. So are there any indications that you should give your joints some rest or some ways to gauge how much they can handle? Edit: I'm also familiar with GMBs wrist warm-up exercises, but even then the question remains [link] [comments] | ||||||||||||
| Posted: 19 Apr 2020 01:02 PM PDT Hey! So for a couple of weeks I've been working on a video about handstand press ( you can see it here https://youtu.be/APRa1OeG3oo ) and for its need I created a handstand press chart - In which i wanted to include all variations of this exercise. I would like to hear your opinion about this table. In the right corner i included some more "tricky" to classify skills - but going with my definition that i proposed in the beggining of the video (entering handstand with no momentum) they absolutely fit. u/RockRaiders made an interesting comment - regarding one arm handstand variations and that we can also split it up based on apparatus/different grips. Handstand press is a move ive been studying a lot, and if you think about it, its not an easy task to put them all together in a reasonable way. I think its also hard because there are many combinations of this move (you can go from L-sit and then go and finish with straddle press etc.) but i hope this chart made at least some surface job with that.I did not include things like japanese press cause its just about the width of arms. THE CHART -> https://drive.google.com/file/d/1RcUmZhdhIbegqv0zgq3Iu6VddVzd1PzS/view What do you think? Would you add something? Would you name something differently? Just very interesting topic for me so wanted to create this little rant. [link] [comments] |
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