Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-17 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-17
- What our Physical Education could have been
- Buying Gymnastic rings
- Transitioning from the BWF RR to UL Hypertrophy focused Intermediate Routine
- A research article on whether “an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training”
- Why can I do OAP on bar but I can't on rings?
- Stuck in my floor L-Sit progression, need help!
- Progressions past supinated BL
- Are rest days necessary with pull-ups?
- Doing RR routine with kids
- In dips support hold(rings) and rto support hold does your whole body need to be straight?
- At-Home Work Outs to do while battling tricep tendonitis
- Atlas Trainer
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-17 Posted: 16 Jun 2020 11:05 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| What our Physical Education could have been Posted: 17 Jun 2020 10:15 AM PDT Over the years a few of us if not most of us here on this sub wish we had done more in our youth or had an opportunity in gym class to learn skills or actually be successful with some form of activity. I have been waiting for a long while for this documentary to come out. I feel like this is something you all will enjoy watching and maybe even implement. Here's a history lesson on what PE class we missed out on and could have changed many individuals life's later in life. The documentary is called The Motivation Factor It's website for more information is http://motivationmovie.com Here is a Pdf of the handbook for the class Hope you all enjoy and I'm looking forward to the discussion about this topic. Edit: Grammar and stuff [link] [comments] |
| Posted: 17 Jun 2020 02:47 AM PDT Hi guys, I want to buy a pair of gymnastic rings to do pull ups, muscle ups, dips, rolls, handstands, etc. [link] [comments] |
| Transitioning from the BWF RR to UL Hypertrophy focused Intermediate Routine Posted: 17 Jun 2020 03:30 AM PDT 26M | 187cm (6'2") | 74.5kg (165lbs) · Background:Been doing BWF's RR consistently for over a year now (I'd already done it in the past for another year or so but I was less consistent). I've been cutting on a very slight deficit for the past several months, going from 78.5kg (174lbs) at the start of the year to my actual 74.5kg (165lbs). The last 2-3 months this was my routine (and progressions): BWF RR – 3x/week Warmup (exactly as per the RR, but I'll note my most recent progressions where relevant):
Resistance training (paired as in the RR, 1.5min rest):
Others
· Goals:So, my intentions. I'm currently doing a deload week (same frequency, but only 1 set per exercise). I want to start a slight bulk (around 300kcal over my TDEE) paired with a more hypertrophy-oriented routine, which means more volume. RR isn't cutting it for me anymore, I wanted to start adding exercises and my training session just gets too long. After researching Intermediate routines (mainly through BWF's sub and wiki), I came across this post. I read the sources, checked the example routines and found one that I feel fits my needs quite well (with some modifications). The routine is the following: Structure
Upper 3x/week – MonWenFri Warmup (from the BWF RR):
Resistance training:
Lower 3x/week – TueThSat Warmup (from Ido's Squat Routine):
Neck Warmup (just before neck exercices):
Resistance training:
Others
· Questions:Does this look good? Adequate exercises? Do I hit everything? Too much volume? Thoughts and prayers? Many thanks!! [link] [comments] |
| Posted: 16 Jun 2020 08:10 PM PDT This link is a really interesting review done by Gary slater (PhD Qld., MSc Qld., GDNutDiet Qld., BSc Qld.) and others on how an energy surplus or energy deficit affects gaining lean body mass, fat mass and muscle protein synthesis. Comparatively it is really interesting and talks about areas that are either left out or overlooked in other studies. Not sure if this allowed here but it's thought provoking and relevant to everyone who tailors their diet. It also relatively up to date (2019) as most studies you find on Ncbi can be 6 or so years old. Some excerpts from the review: "Such guidance is often based solely on the assumed energy stored within the tissue being assimilated. Unfortunately, this fails to account for other energetically expensive processes, including the energy cost of tissue generation, plus the metabolic adjustments that occur in response to an energy surplus." "Similar gains in lean body mass (LBM) have been observed amongst resistance training naive overweight males in response to regular training (6 days per week, including two resistance training sessions weekly) and a higher protein diet (2.4 g·kg−1·day−1), despite a substantial energy deficit (~60% of estimated energy requirements) (34). Thus, skeletal muscle hypertrophy is possible" "Thus, skeletal muscle hypertrophy is possible in an energy deficit, but we propose this response may be more likely among resistance training naive, overweight, or obese individuals. The influence of training status on resistance training response to adjustments in energy balance warrants further investigation." "Interestingly, while both investigations confirmed a favorable influence of an energy surplus on FFM gains, this was not reflected in strength changes, perhaps because of the brief duration of training or due to nuances in the techniques used to assess strength and body composition." [link] [comments] |
| Why can I do OAP on bar but I can't on rings? Posted: 17 Jun 2020 02:38 AM PDT As title says, I have managed to close up to 2 strict reps of OAP with both arms on the bar but whenever I try them on rings I am unable to finish the rom, I get stucked a little bit past 45°. How is this possible? And how can I fix this? [link] [comments] |
| Stuck in my floor L-Sit progression, need help! Posted: 17 Jun 2020 10:58 AM PDT Hey fellow calisthenics athletes, I'm a long time lurker but first time poster. I'm 26M and have been doing calisthenics for 2 years now. I've mastered the pull up, pistol squat, my PB for muscle ups is 6 in a row, and I really wanted to add the L-Sit to the list as well. I can hold an L-Sit for about 20 seconds max. I believe I have the necessary requirements for the L-Sit: I have nice flexibility in the hamstrings and hip, so I can touch my soles easily, I have hip flexor strength, I usually train boat pose as part of my abs routine and I think I have nice abs/core strength. The exception is scapular depression strength, as the shoulders are the first thing that fails when doing a L-Sit. Even since the pandemic hit, I have to train at home, so I don't even have access to a dips station or parallel bars. I have considered buying those small parallel bars that lie on the floor, but I refuse to believe that I need them to progress. The thing is, I seem to get stuck half way through the progression and can't for the life of me progress any further. I've followed the progression from Antranik (https://www.youtube.com/watch?v=IUZJoSP66HI), a increasing progression from easiest to hardest. When I got stuck at 40 seconds into the tucked L-Sit, I decided to switch to the one from Chris Heria (https://www.youtube.com/watch?v=Qv6j5gZyBQ8), which is a decreasing progression, to see if it help me to get out of my plateau. But I guess I'm stuck. Any advice from those who have already mastered it? Any plan or video that you can recommend, considering that I don't have access to workout bars? tl;dr: I'm stuck half-way into my floor L-Sit progression. I think I just don't have the necessary shoulder depression strength and endurance to hold longer, but since I don't have access to parallel bars, I don't know how to level that strength. The tucked L-Sit is not really helping me move forward. Any tips/programs I could follow? [link] [comments] |
| Progressions past supinated BL Posted: 16 Jun 2020 09:34 PM PDT Hey guys. I'm 182cm, 83 kg 37yo. Just started doing calisthenics about end of March. I've been cycling between FL, BL, planche and HSPU. So far I have about a 10 second straddle FL, 30 second supinated BL, 5 second adv tuck PL, and my hand balancing sucks lol ( broke my right wrist super bad [big plate and 11 screws] a few years back so mobility is TERRIBLE) Right now I feel like I've hit my first plateau. What kind of progressions can I add to my BL ring stuff that can carry over to PL? What can I do to unstick my FL? For BL I do (supinated) 3 sets of BL holds max time, 3 sets straddle max time (supinated), 3 sets adv tuck raise pronated ( elbows usually sore by now from supine grip), then 3 sets of skin the cat to failure (supinated) For FL I do 3 sets straddle max time, 3 sets adv tuck for max, 3 sets ice cream makers to failure each time, then 3 sets toes to bar to failure. Any suggestions? [link] [comments] |
| Are rest days necessary with pull-ups? Posted: 16 Jun 2020 09:27 PM PDT I do 150 pull-ups every night before I go to bed and I am looking to get some muscle growth. I am wondering if I should be taking rest days in order to make that muscle growth more efficient or if I should just reduce the load once or twice a week. I never really get burnt out or too tired from it so I am not sure if it is necessary or not. Thanks! [link] [comments] |
| Posted: 16 Jun 2020 03:30 PM PDT My son is 10 and with the quarantine there's really no outlet for him to do camps like he usually does to stay active outside of riding bikes. I started having him do everything in the RR with me except he just does bands for the pullups and none of the core work. Any one else do this with their kids and what was your experience like? I'd like to help develop healthy habits for him but don't want to push him away from it ultimately either like when parents push too hard with other sports. how did they take to doing the routine or body weight fitness in general with you and did they like it/stick with it for the long term? [link] [comments] |
| In dips support hold(rings) and rto support hold does your whole body need to be straight? Posted: 16 Jun 2020 11:10 PM PDT When doing rto support hold I don't feel any tension from my chest I'm thinking it may be because I don't have my whole body straight? [link] [comments] |
| At-Home Work Outs to do while battling tricep tendonitis Posted: 16 Jun 2020 09:36 PM PDT I'm look for exercises I can do at home to continue my training while avoiding using my triceps/elbows. To be clear, I am not looking for exercises to rehab the tendonitis. I am already doing some eccentric work and waiting for a theraband to rehab the tendons. What I am looking for are exercises that you all can recommend me to do while recovering for the tendonitis. I am hoping that I don't have to take too much time off and lose the small gains I've so far achieved. [link] [comments] |
| Posted: 16 Jun 2020 09:32 PM PDT I love the idea of the Atlas trainer but I want to know if there is one that allows you to add more than #90. I want to train ruck marching and have the ability to overload the ruck, so my working outset is more than my required load. [link] [comments] |
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