Bodyweight Fitness: Theory Thursday - Utilising Pulleys For Advanced Bodyweight Training |
- Theory Thursday - Utilising Pulleys For Advanced Bodyweight Training
- Which Pull-Up Progression should I use?
- Skill- Hypertrophy split for rings
- Treating injury with Tyler twists is making it worst
- 15M what would I benefit more from, carrying body weight exercises or buying weights
- 100 Rep Workout
- How to properly engage back with rows?
- Need to strengthen my shoulders
- Having a problem I don't understand - could use some help.
- Workout tips??
- Which progression can I follow instead of banded curls without equipment?
- What should I do to build the strength to hold myself up on my Monkii bars so I can eventually do dips?
- Pullups vs Dips Discrepancy
- Should i work out my chest after pull day?
- Any recommended body fat scales?
- Strength app for beginner?
- Long Time Skinny Guy. Starting working out. Is this routine okay?
- Help with Forearm strength/deadhangs. Overtraining?
- Hard gainer (110 lbs) but on a journey to reach my goals (160lbs)
- Doesn't the RR start with pull ups?
- Recovery tips
- Question about the RR
- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- Simple Quarantine Exercise and Diet...
- L- dips difficult
| Theory Thursday - Utilising Pulleys For Advanced Bodyweight Training Posted: 02 May 2020 06:35 AM PDT Those who are familiar with u/eshlow's Overcoming Gravity will have encountered the idea of using a pulley before, though the book doesn't delve into too much detail on it. This post will serve as follow-up of sorts to that idea, suggesting ways to make use of them. How Does it Work?In the context of bodyweight training, a pulley is a device that offers a specified amount of counterweight for the user, effectively taking that weight off of the user's bodyweight. Dream Machines are a similar tool, with the only difference being that they are locked at 50% of the user's bodyweight, as opposed to a variable amount with a traditional pulley system. Why Use Them?The main advantage of using a pulley in your training is that unlike a resistance band, the amount of assistance remains constant regardless of your position (a resistance band will offer more assistance the more it is stretched, for example). This unlocks a lot of potential for more advanced movements in BWF. Using Pulleys For IsometricsBy using a pulley in combination with the modified Prilepin Table suggested by Steven Low, you can choose an amount of assistance that allows you to perform the next progression while working within the "sweet spot" of hold time. This can be especially useful for rings isometrics such as planche where skill can be a limiting factor. Spending more time in the position at a lower intensity will help to promote motor learning and acquire the skill portion of the movement at a faster rate. It can also allow the user to learn the appropriate form for a given progression, even while not having the strength to perform it under normal conditions, as well as build strength in that position (provided the intensity is high enough, hence the above table). Using Pulleys For CompoundsWhen using a pulley for compound movements (such as a planche pushup or front lever row), two possibilities arise:
For now, let's focus on the former. Much like above with isometrics, picking an appropriate intensity is key. Using rings planche pushups as an example, one should choose a weight that allows them to perform the isometric with ease. This is so that the user can focus all of their efforts on performing the compound properly, and can be done in combination with a higher intensity progression which will be used for building strength and/or hypertrophy. Performing the movement at a lower intensity and striving for technique will not only allow the user to understand how to perform the movement ahead of time, but also apply it to lower progressions. This should potentially allow the user to progress at a faster rate than they would without it. Now, onto the second part. Developing advanced levels of strength on rings is a difficult endeavour, and could possibly be made easier with the use of a pulley. For example, peforming an assisted maltese press to planche. Let's imagine that an athlete barely has the strength to perform it at 50% BW assistance. They could decrease the intensity and perform it for reps, then decrease the assistance over time until they are able to perform it (provided they are not limited by other physical factors). An alternative route would be to perform the negative portion of the movement and aim to increase the time, before decreasing assistance. Naturally, this method will be very slow, though it should work. People such as Manuel Caruso and PlanchePRO have utilised this method to good effect. Examples + Further InfoBridging gaps between planche progressions: - 3x10-20s rings planche progression (-X weight, decrease over time) - 3x5-8 planche pushup progression - 3x5-8 overhead press progression - Accessories for weak links Unlocking maltese: - 3x5-10s planche -> maltese negative (-x weight, decrease over time) - Planche pushup progression (volume/intensity dependent on user) - Low intensity, low volume planche isometric The great thing about this tool is that it can be adapted for any training level by manipulating the intensity. For beginners, it can be used in an LP manner. For more advanced athletes, some sort of DUP or concurrent periodisation in conjunction with pulley work may prove useful. That about wraps up my thoughts on this topic for now, I may come back to this later. I hope some of you can find this useful. [link] [comments] |
| Which Pull-Up Progression should I use? Posted: 02 May 2020 09:53 AM PDT So... it took me 8 months to get to my first pull-up (I was very overweight and had do drop 16Kg on the way) [link] [comments] |
| Skill- Hypertrophy split for rings Posted: 02 May 2020 06:55 AM PDT Hello, I got my gymnastic rings today, and I can't decide what type of routine should I start with. On the one hand I would like to learn new skills (with programs in the style of rings 1 and 2 of gmb). On the other hand I want to gain muscle size as well, as I come from a casual weightlifting background and want to continue seeing hypertrophy results. I considered buying the "body by rings" program as well. My question is- will I see substantial hypertrophy gains from doing a skill based program? If not- have you had experience with combining two types of programs optimally? I consider doing 2 days of skill work (RR or antranik) and 2 days of hypertrophy work (BBR program) a week, or doing a 1-2 week cycles between them, but I am not sure if it can cause me more harm then good. I am looking for an optimal split, considering that I am willing to train 4-5 times per week (on upper body), unless you think that juggling between these routines is not recommended. Would love to hear your opinions! Edit: in bold. I used to lift weights at the gym for a few years. Saw results but found it boring compared to BWF [link] [comments] |
| Treating injury with Tyler twists is making it worst Posted: 02 May 2020 09:52 AM PDT I got tennis elbow 4 months ago. And I completely stopped exercising to let it rest and I though it would simply go away. It didn't. 1 month ago I ordered a flexbar to start doing Tyler twists which was highly recommended exercise every place I searched. Now the problem is that my tennis elbow is getting better but I'm starting to feel pain on the inside of the elbow. So I'm developing golfers elbow from simply doing Tyler twists. Has this happened to anyone else? Should I keep doing the Tyler twists and integrate reverse Tyler twists or should I stop doing them al together. It really sucks because I can't wait to workout again. Any help would be greatly appreciated :) [link] [comments] |
| 15M what would I benefit more from, carrying body weight exercises or buying weights Posted: 02 May 2020 09:40 AM PDT I'm 169.5cm and 47kg I'm not sure which is safer because I'm currently growing at a quick rate so don't want to stunt in any way [link] [comments] |
| Posted: 02 May 2020 10:45 AM PDT Hi, So today I wasn't feeling in the mood for my regular workout so I decided to do 100 reps of pistol squats (down to a chair), pull ups, and push ups performed as super sets instead. Overall, this took me about 55mins but I was only able to do 100, 50, and 100 reps with about 16 minutes of resting. Now, it is pretty clear that my pull ups are lacking. I started off doing these without any resistance bands but I completely ran out of strength at about 30 reps. The rest were done with a 15kg resistance band. Here is my question - do you think that I should do as many as I can without any resistance bands? I could probably muster a few more but I would need to rest for much longer. This would bring the workout above 1 hour which I try to avoid for the most part. On the other hand, I could start off with the 15kg resistance band and slowly lower it down to 7.5kg if possible. I have always found my back to be the weak point so I thought I'd ask for advice here. Let me just say that I don't intend to do this regularly at the moment but I might throw in some ab exercises instead of resting to make it more like the AthleanX home workout which I am doing at the moment if I ever decide to do this more often. I think I know how to progress properly on the pistol squats but any advice is also welcome. Sorry for the lengthy post! [link] [comments] |
| How to properly engage back with rows? Posted: 02 May 2020 10:08 AM PDT Hey there, I've doing the recommended routine for a while now. But while I'm doing rows I mostly feel my triceps burning instead of my back. So how should you do a row so that you can feel the burn in your back? Thanks! [link] [comments] |
| Need to strengthen my shoulders Posted: 02 May 2020 08:50 AM PDT Right now I am able to do around 20 pushups, but instead of the chest giving up my shoulders sive up, any bodyweight exercises to strengthen my shoulders? [link] [comments] |
| Having a problem I don't understand - could use some help. Posted: 01 May 2020 11:45 PM PDT A bit of history for context: Was sick for 6 months, spent 3 weeks in hospital, had gallbladder surgery, then went on to recover, and got hit with mononucleosis for nearly 9 weeks. The problem I'm having now is that I actually still have strength, can do 10 pullups easily, and can even do 15 if I push myself. Anyone can help me by explaining why it happens and how to fix it? [link] [comments] |
| Posted: 02 May 2020 11:40 AM PDT Hi everyone :) I'm not sure if this is the best place to post this, if you have any other suggestions as to where I should post please lmk! So as the title states, I'm here looking for workout tips. But my situation is a little bit strange, let me explain. I have a stomach condition that has really messed with my weight lately. I'm 5'6(F) and have usually been naturally skinny as it is, but this diagnosis has made me lose a lot of weight, especially for someone who's tall like me. I was 110 at my lowest and have been fighting to gain my weight back. It's kind of difficult at times because I have to follow a pretty strict diet in order to maintain my stomach health, I also have problems with lack of hunger and lack of appetite. So long story short, it's been quite the journey with my weight. However, on the bright side, I finally feel like I'm at a place where I can start working out again. My workout goals would really be to build muscle. I want to get toned, get bigger, build muscle, and get strong. My only fear with working out is that after working so hard to gain weight and also being so sensitive to losing weight, I need to workout in a way that minimizes weight loss and maximizes weight gain, and this is why I am here. Do you guys have any tips for workouts/exercises that maximize weight gain + muscle build and minimize weight loss? Is it possible to workout/exercise in a way where I will not lose weight? Thanks! [link] [comments] |
| Which progression can I follow instead of banded curls without equipment? Posted: 02 May 2020 11:38 AM PDT I'm doing 3x8 single legged deadlift, how can I move on? [link] [comments] |
| Posted: 02 May 2020 11:34 AM PDT So I decided to either get rings, a TRX, or Monkii bars so I can start building some strength(more specifically because I needed something to do pull exercises with). Preferred rings, but was able to get Monkii Bars 2 at a good price and in a short amount of time. They seem to have a lot of similarities to rings, so I'm kind of treating them as such. I don't know what it's called when you hold your arms straight down and hold yourself off the ground, but I can do it for about 10 seconds at a time, wobbly as fuck. In order to do dips, I think the wiki said I need to able to do whatever that's called for a set amount of time. Given that I can't, what should I do to get better? Practicing the hold itself makes sense, so how should I structure my sets? X number of 10 second holds or....? Also, are there supplemental exercises I can do to help? Should I be doing dips with my feet on the ground in the meantime? Otherwise I'm doing rows, push up, triceps extensions, and trying to build up to pull ups, which are also difficult because my upper body strength is a joke. Thoughts or advice? [link] [comments] |
| Posted: 02 May 2020 11:31 AM PDT As the title notes, I'm finding quite a bit of a discrepancy between my pullups and dips. For dips, I can do 4-5 sets of 6-8 reps with an additional 40lbs. However, I am barely able to do 4-5 sets of 6 unweighted pullups. Is this much of a difference to be expected? Or do I need to lay off the dips and focus more on pullups? [link] [comments] |
| Should i work out my chest after pull day? Posted: 02 May 2020 11:10 AM PDT I did pull work yesterday. (pull ups and dumbell rows) So today i supposed to do chest-push up and shoulders work but i am noticing little bit of soreness in pecs. (due to pull ups i guess. i did some research and found that pull ups effects pecs too.) Sore is not a big deal but i do not want to overtrain it. Also i do not want to miss a work out. What should i do? [link] [comments] |
| Any recommended body fat scales? Posted: 02 May 2020 12:16 AM PDT I hear good things about weight gurus scale as well as the Fitbit aria 2. Is it true that the Fitbit aria 2 can track your daily calories? Is that even possible with a body fat scale? The Wright guru is much more cost friendly and also works with Fitbit but if the body fat scale somehow includes the ability to measure your caloric intake (maybe I'm understanding it wrong) that would be a huge plus I imagine. [link] [comments] |
| Posted: 02 May 2020 09:00 AM PDT Hi guys, I'm a 36 yrs old developer who spend around 10 hours a day sitting in a chair. I used to be a very sporty person, lots of rowing, swimming, bicycle and outdoor activities, however 7 years ago I moved to another country and fucked badly my "sporty" status. I started dancing lessons but I don't feel any progress at all related to body building (actually I am getting worse, hence this post). Past year I tried a gym for first time and liked strength exercises and enjoyed them (totally opposite feelings with cardio at gym...). But traveled back to visit family, didn't continue gym during my stay and when I came back quarantine started. My belly started growing and it's time to stop and do something. I want be healthy again, and was wondering if you know any good (serious) app that offers strength workouts (I'm not interested in cardio... Will do swimming). I searched a lot and found a lot of exercises, but doing random exercises from random muscle people without a "plan" to see progress makes things difficult. Can you please recommend me a serious app that allows me to do at least beginner exercises? [link] [comments] |
| Long Time Skinny Guy. Starting working out. Is this routine okay? Posted: 02 May 2020 08:29 AM PDT I can't handle the entire Recommended Routine. Its too long and a bit too strenuous for me. I'm 5ft 10 and 125 lbs. So I'm underweight. I've started increasing my intake since working out. Here's my routine: I do this every alternate day and the during the free days, I just skip for 10-15 minutes. Is this is a decent balanced routine? My weight is slowly increasing and I feel like I'm improving. Are there are modifications or improvements you suggest to this routine? [link] [comments] |
| Help with Forearm strength/deadhangs. Overtraining? Posted: 02 May 2020 08:20 AM PDT Hello, I'm struggling with my forearm strength for the longest time and I don't really know why. I can't dead hang for a full minute and after a month of consistent training (push/pull) it doesn't seem to progress. I can bench 105kg and squat 150kg. My max chin ups are 10 and my forearms really limit my ability to do more. Hanging is really uncomfortable after 10 seconds. I tried weighted pull ups but didn't progress at all. I've added dead hangs on my off day and after workout but it's not progresses the slightest. Is it possible that I'm training too much? Thank you [link] [comments] |
| Hard gainer (110 lbs) but on a journey to reach my goals (160lbs) Posted: 02 May 2020 08:15 AM PDT Im inviting anyone who wants to go on this road with me. Lets all share and reach our goals together. https://youtu.be/nf34pP5EN5M We all have ro start somewhere [link] [comments] |
| Doesn't the RR start with pull ups? Posted: 02 May 2020 08:58 AM PDT At the start of the RR description it says:
But it looks like the strength work has pull ups in immediately, like it's not added later in the program? Am I reading it wrong? I was going to switch it for rows because I don't have a pull up bar right now, but there's already a row progression in the RR, so that doesn't make sense. [link] [comments] |
| Posted: 01 May 2020 07:05 PM PDT r/bwf , what do y'all do to recover? Doing the RR + GTG for pull-ups and suffering from some soreness in the arms + shoulders, so I took a day off. What should I do to maximize recovery and minimize downtime? Anyone have any recommendations, foam rolling perhaps? Or stretches? [link] [comments] |
| Posted: 02 May 2020 08:41 AM PDT So I just want to ask how is the rr that good, because we do only 1 type of pushup and I just don't think that it's hard enough to progress and build muscle [link] [comments] |
| Posted: 02 May 2020 02:36 AM PDT Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| Simple Quarantine Exercise and Diet... Posted: 02 May 2020 08:30 AM PDT My wife and I are on day 17 of a simple diet and exercise plan we committed to after we found ourselves making poor decisions and gained a little weight. We started at 159 and 129 lbs. We decided to restrict our calories and either do a set of push ups or a dance break for a song whenever we feel hungry or whenever we are inspired. Daily walks to get outside help keep us sane. We make a protein shake out of our morning coffee that keeps us running until an afternoon snack that is either a banana or apple with fruit. Our only meal is either some overnight oats or a small portion of meat and veggies. We don't eat after 6PM. As I am typing this it seems like we are starving ourselves but it is quite the opposite. We are realizing how little we need to eat in order to have great energy levels and remain productive. We check our weight each day to help be a motivator for the day. My wife just weighed in at 125.2 and I am 151.6. She is averaging around 150 pushups and I am around 300. It has become very clear to us that weight loss is centered around diet and not exercise. I have definitely been inspired by others and we hope to do the same. In these uncertain times I hope we all can remain strong and healthy. What are some things that you are doing to maintain your weight during quarantine? [link] [comments] |
| Posted: 02 May 2020 01:28 AM PDT So according to the overcoming gravity chart, L-sit dips are the same difficuly as normal rings pushups/ 1.2×bodyweight dips And that just shocking to me. Both these exercises are very easy for me, when i cant even cone close to an Lsit dip. Got any thoughts? [link] [comments] |
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