Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-27 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-27
- I’ve tried everything in the book. I need help
- Ring biceps curls - should you always "feel" your biceps and get a burn when doing these?
- Farmer’s walks anyone?
- Daily Workout Routine Questions
- Trying to understand building muscle on a calorie deficit diet
- Modified RR to include HIIT
- HIIT - some points
- Effective Leg Training - Red Delta Project Podcast
- Planche training (of course)
- RR for rock climber on rings?
- Hey beginner here quick question; Which abs exercises are the most recommendable?
- Alternative to RR when you aren’t feeling it?
- Deep Squat Jefferson Curls
- Thinking about doing the recommend routine.. but wondering if y’all had any critiques / thoughts on my workout currently.
- Compact / portable equipment to work the back?
- [Seeking feedback] - High Frequency 5-day Training routine! ��
- how to start with calisthenics?
- Can I practice front lever in my rest days?
- Suggestions
- Progressive Overload
- Indoor handstands for tall people
- Why I can't do one arm pushups
- 100 push ups a day
- Reverse CTI?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-27 Posted: 26 May 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| I’ve tried everything in the book. I need help Posted: 27 May 2020 06:25 AM PDT I've been working out for two years now and In the beginning I basically freestyled the workouts and I still Lost a ton weight and put on a tiny bit of muscle mass but after 3 months I saw no muscle gain at all. After those 3 months, for the next 2 years I try everything, I tried eating more, I tried switching my program over and over which I learned was bad so I stuck to a program for 1-2 months and saw nothing so that failed i guess, I sleep 6-8 hours a day and I don't plan on increasing or decreasing that, and recently I started tracking my calories cause it was the only thing I didn't try and it turns out that I was a 1000 calories short of my goal. Now I'm guessing that I either selected the wrong activity level or it is actually true. But the thing is when I ate more food before (and it was gold quality food at that) I only gained more fat around my love handles and I wasn't even eating 3000 calories so I don't even know if the eating is the problem. Another thing I believe is contributing to my lack of progress is my job which isn't the most physically taxing thing ever but it definitely adds to the physical load on my body overtime. And I work 5 days a week currently and I actually workout twice a week with a good program. Another thing that has came with this fitness journey is minimal tendon and joint pain. These small aches and pains have been around for a year now and still haven't recovered either which shows my recovery is lacking in some area if I can't recover my tendons nor build muscle. But honestly I don't even know what the cause of my lack of progress is anymore. I don't plan on quitting fitness ever but this shit is kind of depressing, working out consistently every week and not getting anything out of it. Feedback would be appreciated. Thanks. [link] [comments] |
| Ring biceps curls - should you always "feel" your biceps and get a burn when doing these? Posted: 27 May 2020 06:41 AM PDT I've tried different rep ranges and positions, different ring heights and feet positioning, different grips, filmed myself and checked my form and re-watched videos from Fitness FAQs and others on these, and I still feel like I can't really activate and feel the biceps working on these. If I do ring triceps extensions, on the other hand, my triceps always get a good pump and burn and I always feel them on every set. But these damn biceps curls are driving me crazy. That's why I'm starting to wonder if you can even get as good a pump as you can with triceps, for example. Whenever I've tried a different ring height or feet positioning with these, trying higher or lower reps, I think I have felt the biceps more, but then next time I do them, it's gone and it doesn't feel the same anymore. If I try to do a higher rep range, like 10 or more, I feel like I'm barely doing anything and just tire with everything else except the actual biceps. If I do a lower rep range, like 6-7, then I think I actually feel the biceps working more, but since it's a lower rep range I don't really get a great pump. Should I stick with the lower rep range and work my way up since I think I can activate them more like this? Or should I still do a higher rep range even if I don't really feel the biceps that much? I feel like the more vertical you are with this exercise, the less you feel the biceps and it's just like your shoulders and neck tire out before you feel anything. [link] [comments] |
| Posted: 27 May 2020 09:42 AM PDT It's obviously not a calisthenics exercise, but how many of you enjoy supplementing your training with weighted farmer's walks? I haven't been doing them recently on account of gym closures but have always found them to be extremely effective in training functional strength, full body engagement, and of course grip strength (especially when using cannonball grips)— the very same qualities that draw me to calisthenics. [link] [comments] |
| Daily Workout Routine Questions Posted: 27 May 2020 10:59 AM PDT Hi all, I have 2 questions about how to go about daily workout routines.
[link] [comments] |
| Trying to understand building muscle on a calorie deficit diet Posted: 27 May 2020 05:31 AM PDT I am at 79kg (174lbs) at 5'10", 27 male, started at 182lbs a month ago. I have been eating about 1900-2000 kcal per day with running between 30 to 40km per week, with basic push up workout once a week. I wanted to start working on gaining muscle after I get my weight down to around 150lbs through running and calorie deficit diet. I read commonly that you can build muscle on a calorie deficit diet WHILE losing weight... I do not understand how this would happen - Your body would need extra calories to build muscles - When your body builds muscles, you would also inevitably gain some fat along with it, which you would get rid of through the "cut" phase. So what is the science behnd people saying you can lose fat and build muscle at the same time? [link] [comments] |
| Posted: 27 May 2020 03:37 AM PDT So I've made this new workout and have really been enjoying it and thought I'd share. Basically I modified the RR to include HIIT and the big three. So where there were 3 pairs and 1 triplet there are now just 4 triplets. Triplet One: 3x5-10 pull ups (progress to weighted pull ups) I like to take these sets slow, and do all my stretching in between then superset the next exercises in this triplet. This also keeps my pull ups fresh...as doing anything with pull ups seems to sap the shit out of them, as any of us probably know. 3x5-10 squats (barbell, kettle, dumbells, no progression here for me, I can do shrimp squats or pistol squats, just not a fan) 3x5-10 bench press (if you are doing this 3x a week like the RR says to...switch between incline, regular, and decline bench for better pec shape) Triplet Two: 3x5-10 dip progression 3x5-10 barbell deadlifts (instead of hinge progression) 100 double unders after each superset (or any type of heart pumping, quick hitting thing...mnt. climbers, box jumps, stairs, sprints etc) Triplet Three: 3x5-10 row progression 3x5-10 push up progression Stairs after each superset (or any other quick hitter) Triplet Four: 3x8-12 Ab roll outs 3x30 Russian twists with medicine ball 3x8-12 toes to bar Like the RR, I highly recommend 3 times a week with skill or rest days in between. This is a whole body, killer workout. You will be sore and huffing and puffing, so don't over-do it. [link] [comments] |
| Posted: 27 May 2020 01:02 PM PDT I wanted to make a post about HIIT because I have seen some posts and comments about it recently. This post is not intended to be a targeted criticism of anyone but I would like to make some arguments against what I see as misconceptions on this topic. The first point is probably the most relevant to this subreddit which is that if you are doing any strength training you are already doing HIIT. This is because by definition high intensity interval training is exercise where you work out at a high intensity for a period of time then intersperse that with a period of rest or low intensity work. This means that it is redundant to say that your strength program is a HIIT program. You may be thinking this doesn't seem right, that HIIT is when you do a lot of things, a lot of times, without resting, perhaps in a circuit. This is mostly because HIIT over the last few years has been used as a marketing gimmick by the fitness industry. Basically some research came out that suggested HIIT was better than low intensity steady state cardio for some measures of health improvement, and this was picked up on as a potential way to sell people things and then everyone and their mother had a "HIIT fat burning program". So I would point out that it is only useful to use the word 'HIIT' when talking about cardio, because "HIIT strength training" is a tautology. So from here on out when I talk about HIIT I am taking about HIIT cardio exercises. Basically the idea behind HIIT is that you exercise at an intensity which goes beyond your 'anaerobic threshold'. Without going into the biochemistry this is essentially the point where your body cannot provide enough energy to continue the exercise using oxygen-based energy generation and has to switch to a less efficient but faster form of energy generation. This can only be sustained for a short period of time which is why you must do the exercise in intervals, in between which you rest and allow your body to recuperate. Because your body has to replenish the reservoir of energy it just used during the anaerobic exercise by increasing aerobic metabolism this means that you continue to burn some calories even after you have finished exercising, this is called excess post exercise oxygen consumption or EPOC, although most people know it as "afterburn" because someone in marketing decided that sounded cooler. So what are some reasons we might not want to do HIIT? 1) Strength training is an anaerobic form of exercise. If you are doing resistance training at high intensity for few reps then it is not possible for your body to produce enough energy to do those movements using solely aerobic means. This is the same reason that you must rest between sets, and this means that you are already doing a form of HIIT by doing strength training. Therefore you are likely already getting whatever additional benefits anaerobic training confers just by doing resistance training. 2) The 'afterburn' effect has been grossly overstated. This is a good article on the topic. It is likely in the order of 10% of the total calories burned. And cardio for most non-endurance athletes does not actually burn that many calories. So the impact on your total daily calories is effectively 0. 3) Working at a higher intensity means that you are more likely to become injured. This is the same reason why sprinters are more likely to become injured than endurance athletes over the same distances. 4) Working at a higher intensity increases the recovery time for that exercise. If you are doing high intensity cardio on your rest days from strength training then you may not be recovering to the same degree because you are doing high intensity anaerobic exercise every day. 5) Public health organisations have decided against recommending HIIT because it is too hard. To actually do HIIT you must be exceeding your anaerobic threshold during the exercise intervals. Few beginner trainees can keep up with a programme which requires you to bust your ass like this. 6) Because you are doing very low intensity or rest between intervals, the total amount of time you are working may actually be very low. If you are for example following a protocol where you do 1 minute intervals and 1 minute rest, by the end of a 30 minute HIIT session you may have only been working for 15 minutes. In the end your total calorie expenditure can therefore actually be lower than if you had just done steady state exercise. 7) It's just needlessly complicated. It is easy to just go on a 30 minute run. There is a whole other level of cognitive load to having to do everything in short intervals. With all this being said, if you enjoy HIIT and are more likely to get through a workout by doing it then there is nothing wrong with this. I merely want to make people aware of some things that are rarely pointed out about this form of exercise. In summary: 1) All strength training is HIIT 2) HIIT cardio has drawbacks over normal cardio 3) HIIT cardio doesn't necessarily burn more calories than normal cardio and may burn less [link] [comments] |
| Effective Leg Training - Red Delta Project Podcast Posted: 27 May 2020 01:16 AM PDT https://www.youtube.com/watch?v=CuT3i9X15Z8 A thereabouts TDLR; Technical proficiency over resistance - initially Hip closer to ankle is key - maximises strength at every joint, strength at muscle Unilateral exercises are mobility and stability - yes, to those untrained in these areas however expose your weak link in the chain. Chain training works multiple muscles but works your weakest muscles first e.g 'pistol squat feels more like a balance exercise'. This is the weak link holding you back from developing the targeted muscle i.e the quads in this case Train legs very frequently - daily training of deep squats, lunges to counter long periods of sitting. Light sets, non-fatiguing daily as well a your hard leg training 2-3 times a week Using upper body stability to help progress - assisting yourself with support whilst performing lower body exercises where stability is weak In conclusion, to the points of stability, pistol squats, shrimp squats etc will feel like mobility or stability in the beginning but will eventually become pure strength exercises Pistol Squats - are not the be all and end all of lower body training. Cross arms over chest, or behind you for more difficulty and progression. When adding weight, put the weight across the chest - increase difficulty tenfold Tense the legs when performing the exercises Strength is not enough, you need mobility nor is mobility you need stability. Progressive calisthenics training is the best way to train all these areas in one [link] [comments] |
| Posted: 27 May 2020 12:39 PM PDT Hello, guys! I want to learn the planche and I want some suggestions. I am training the planche 3 times a week after my pulling workout and the next day I have my pushing workout. I do (for planche) 5x12 seconds tuck planche (hands supinated) and 5x15 planche leans against a wall (hands supinated again). I want to ask whether this is an effective approach and is there a need for more exercises? I would really appreciate response. Have a good day/night ! [link] [comments] |
| Posted: 27 May 2020 12:22 PM PDT Just got a set of rings yesterday for the first time and they're great! I want to use them more and was wondering what ring exercises would translate well into climbing? For reference I climb V9 and on rings I can do muscle ups, one arm pullups, front levers, and kinda iron cross but can't hold it for more than a second. I'm mostly looking for things that I can do on days that I'm resting my fingers, as rings aren't taxing on the tendons. Exercises that target the larger muscle groups which are also used for climbing. I know pullups, muscle ups, and front levers are all pretty good but I was wondering what other varieties of exercises there are that I can do. The only "workout" I've really done before is climbing campus boarding so I'm not sure what type of things people normally do on rings. [link] [comments] |
| Hey beginner here quick question; Which abs exercises are the most recommendable? Posted: 27 May 2020 11:40 AM PDT I was doing sit ups but I heard theyre no good, and I tried the bicycle but I just did it for 3 minutes and either I do something wrong or it is indeed too easy? Mind you. Im not fit at all, skinny fat all over. So yeah. Gimme something I can work with. Thanks [link] [comments] |
| Alternative to RR when you aren’t feeling it? Posted: 27 May 2020 11:14 AM PDT Just looking for something less intense. Every now and then I get those days where just the thought of the RR gives me anxiety. I'm somewhat towards all of the end progressions in it, if it helps [link] [comments] |
| Posted: 27 May 2020 10:52 AM PDT Has anyone here experimented with Jefferson Curls while done in a deep squat? I would assume this would be a better way to train spinal flexion since the limiting factor for the stiff-legged version is usually the hamstrings. I'm playing with these along with Thoracic Bridge Heel Pulls against the wall to mobilize my spine. They also seem to be complementary in representing both full body compression and extension. PICTURE (Roye Goldschmidt): https://imgur.com/gallery/JW9ajDi [link] [comments] |
| Posted: 27 May 2020 10:19 AM PDT I'm a newbie. But I'm trying to build muscle (I'm pretty skinny and weak). I'm working from home just with a yoga Mat and some dumbbells (5-35lb).. Plan: I watch this YouTube series 20 minute high interval workouts (push-ups, squats, etc) and they have one for upper body, lower, abs, etc.. Monday- upper body Tuesday- lower body and abs Wednesday- off Thursday- arms Friday- legs and abs Any thoughts? [link] [comments] |
| Compact / portable equipment to work the back? Posted: 27 May 2020 01:01 PM PDT Hi! I've been doing a lot of body-weight workouts lately from my office. Currently I work in a room by myself and have done a lot with just a yoga mat and yoga blocks, but the glaring omission is back and biceps. I can't really put a door-frame pull-up bar in (the hallway is shared), and installing anything onto the walls is a no-go. I've considered bands though bands always leave something to be desired even if they can be effective. Recently I saw an add for the Base Bar on instagram and it looks like potentially a great option that's easy to stow away compactly when not in use. Are there any other pieces of equipment that people use to hit these areas (excluding the standard line-up of pull-up bars)? [link] [comments] |
| [Seeking feedback] - High Frequency 5-day Training routine! �� Posted: 27 May 2020 12:54 PM PDT Do you think I'm hitting all major muscle groups with my new 5-day Bodybuilding routine I created for myself? This is my training routine: https://imgur.com/a/QgOICpI Each day I do:
I'm trying to mostly do compound exercises to save time. I have this equipment:
Is this a good workout routine, or do you have better compound exercises I can do? [link] [comments] |
| how to start with calisthenics? Posted: 27 May 2020 12:17 PM PDT Okay so i am really weak, like i can only do one push up. I want to start doing calisthenics because i think it looks really cool and fun, the only thing is that im not sure where to start. Do i have to just keep practicing doing push ups and go on from there or do something else? someone please help, i have no idea what im doing but i really want to do calisthenics. [link] [comments] |
| Can I practice front lever in my rest days? Posted: 27 May 2020 12:07 PM PDT I'm following the recommended routine strictly, but I want to be able to do front levers and I'd like to follow a front lever progression in my rest days. Is it feassible or is it also considered a strengh workout and it'd harm my training? [link] [comments] |
| Posted: 27 May 2020 12:06 PM PDT I heard that diamond push ups are mostly for triceps. And for chest no. My push workout is diamond push ups and dips. Should I add 4 sets of normal push-ups for chest or diamonds are still good? [link] [comments] |
| Posted: 27 May 2020 11:54 AM PDT So basically it it that i do 200(4x50) pushups this week 220(4x 50 +20)next week etc?Or more every day? [link] [comments] |
| Indoor handstands for tall people Posted: 27 May 2020 11:47 AM PDT So I'm working on a handstand progression. Right now I'm simply doing chest to wall holds to build up strength and endurance trying to be as vertical as possible. The problem is that I'm 6'7" and so when i'm vertical, my feet are flat on the ceiling. In some sense i'm using this to my advantage as I can be off the wall and use my feel to help me balance (and work on the balance part progressively) but on the other, there is no way I can do pointy toe or anything resembling normal form at home in the meantime. So for my fellow tall handstanders, have you got any advice for dealing with this (other than go outside)? [link] [comments] |
| Why I can't do one arm pushups Posted: 27 May 2020 11:17 AM PDT I can bench 90kg I weight 88kg, I can do 42 push ups in 30 sec, superman, back clap almost all kind of explosive push ups but I can't do them with one arm [link] [comments] |
| Posted: 27 May 2020 10:41 AM PDT I'm thinking of doing 100 push-ups (50 if I can't bare 100) a day for about a month but I was just wondering if it's harmful to do it every day for a month. I tried to look it up on google but couldn't find anything helpful. [link] [comments] |
| Posted: 27 May 2020 10:30 AM PDT https://www.youtube.com/watch?v=m4Nk96iHaCw Saw this yesterday. Man's been killing it over quarantine. I never even thought of this being possible. I wonder what kind of other movements are out there that no one's ever done. I was thinking about a FL muscle up on p bars. It'd be like a SA FL pull up into an impossible dip from victorian to reverse planche. Not sure there's even one person that can do something like that. [link] [comments] |
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