Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-25

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-25
• I got 11 pullups in a row when I was aiming for 10!
• Who or What motivated you to start working out?
• Started running but not entirely sure how to warm up properly? I put together a 10-minute routine that touches on mobility, stability, muscle activation, and basic breathwork. Hope it helps!
• 5 principles for muscle building
• Applying reps for abs
• Workout time & integrating barbell weight training with the Recommended Routine
• How do i improve my pullups (intermediate)
• Managing feeling of heaviness while bulking
• FL and OAP
• I can run distance well, but I can't keep a good pace on bodyweight workouts. Is this bad!?
• Retracting shoulder blades during ring support hold

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-25 Posted: 24 Jun 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders: Read the FAQ as your question may be answered there already. If you're unsure how to start training, check out our Recommended Routine, or our more skills based routine: Move. Even though the rules are relaxed here, asking for medical advice is still not allowed. For your reference we also have these weekly threads: Motivation Mondays Training Tuesdays Concept Wednesdays Technique Thursdays Form Check Fridays Slip Up Saturdays Progress Sundays 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. submitted by /u/AutoModerator [link] [comments]

I got 11 pullups in a row when I was aiming for 10! Posted: 24 Jun 2020 01:49 PM PDT I wanted to achieve 10 pullups because it's a nice, round and even number. Then I'm able to do a simple 3x5 weighted pullup routine without exactly going to failure. Grease the Groove is the program I used to get this number since all the others didn't work for me. This link explains it better than I ever can: https://humanmachine.wordpress.com/2007/06/22/grease-the-groove-for-strength/ I couldn't do any pullups in the beginning so I started doing assisted pullups(I used the assistance machine) and negatives. Negatives are where you lower yourself slowly from the top, it's really good for building fast-twitch muscle fibers and getting that power and strength needed to get the first pullup. Because naturally, if you can't do any pullups strength is an issue. I couldn't properly control the negative standing at the edge of a box near a pullup bar so I just opted for jumping pullups to get myself in the position for the negative. I would hold at the top for a few seconds to get control, and then slowly lower myself for a few seconds.If you can't do any negatives at all, I would just focus on getting better at holding onto the bar. If you can't hang on to the bar at all, you should probably do some lat pulldowns. I didn't really linearly progress the assisted pullups and negatives. For some reason, the assisted machine didn't really scale right. 40 lbs of assistance felt much harder than 50 lbs of assistance even given the 10 lbs difference. And if I went up fast enough, the assistance machine would momentarily not be helping at all. If I could go back, I would just use assistance bands as they seem to feel more natural. So I just picked a number where I can do them with good form( I think 100 lbs was the number I used) and increased volume per week, as in more sets and reps. . Once I started adding volume, it ended up getting me from 0 pullups to 1 pullup very quickly. From there, I was just doing sets of 1 pullup all the time. I didn't do pullups literally every time I went to the basement(I rarely go there) or bathroom etc but I did try to space it out over the course of the day. For example if I got back from a walk, I would do a set. With the exception of the 9-pullup RM test, I never approached failure. That said, I did get a little fatigued sometimes but as long as most sets felt easy it never seemed to be a problem. That's a point I was thinking about last night: If you're getting better on your pullup tests, do you actually need to go to failure? If I go from 4-5 pullups and still leave a rep in the tank, does it hurt my progress? Does going to failure hurt gains in the long-run? Is it better to test every 2 weeks rather than one? Yet I think testing is still necessary, if only for the psychological benefit. 3 pullups gotta feel easy if you can do 6 pullups. My pullup log: https://docs.google.com/document/d/e/2PACX-1vR2TC-6a8Aj1uaBYezJbItTTXf7atloO8Ywc7E8MvgAChDi393vwiK7SsrEUsq_h525Fyq1ZxV4lB-s/pub The hardest thing about pullups wasn't the pullups or even the diet. It was the absolute boredom. It was a chore doing pullups every day, I'd sit there, thinking "it's probably time to do a set" after a study session. If I could do pullups once a year and magically get better, I would do that. Doing weighted pullups gives me an excuse to do them 3 times a week. It seems like if you can manage the discipline, GTG can quickly improve your pullup numbers. I've been doing pullups on and off for years, and I can't remember why I decided on 4 sets, if only because it was necessary to work, or if 5 sets was too much.Would I have gotten gains faster if I did more sets or less? I don't really know. But it worked, so I guess "don't break something that's fixed". If I could start over, I would try doing 2 sets a day because at least those 2 sets can be fresh as possible. For diet, I started off as fat at 5'11 200 lbs, 27M and dieted to 140 lbs and then over the course of this routine gained 5 lbs to try to build muscle. Before quarantine, I did Jacked and Tan 2.0. @200 lbs, I found my maintenance calories to be 3500. I made sure to get 0.8 grams of protein per pound of bodyweight and 0.4 grams of fat per pound of bodyweight (so for me it was 160 grams of protein and 80grams of fat) and put the rest of the calories in carbs. Then I did a 500 call deficit, eating 3000 calories per day. I only dropped calories by 100 if I wasn't losing weight at all for a week. This slow approach was so I didn't get too hungry for school. Eventually I dropped it to 1500 calories. With the exception of chicken to get protein, and healthy fats like peanut butter, olive oil etc to reach my fat intake, I pretty much ate whatever I wanted following IIFYM. IIFYM was a godsend for me, making it much easier for me to stick to this diet. I also used intermittent fasting because 1 meal a day is really satiating. This took me a few years. Methods to stave off hunger were copious amounts of diet coke, gum and vegetables. I will admit that losing weight made pullups so much easier, it's crazy how much easier it makes it. Other lifts didn't really change much depending on if I gained/lost weight. My lats didn't really get any bigger. I guess it wasn't enough time for them to grow? I suspect weighted pullups are better for lat-development anyway. I experienced some elbow tendonitis in the later weeks so I looked at diet and added some protein since it was a shitty diet. I don't think you need a perfect diet to get better at pullups as long as you're not overweight and aren't getting injured anyway. My sleep was fine, it wasn't great but it wasn't terrible either .For the future, the primary goal is: Do a pullup with 45 lbs. Secondary goal: See how it affects my bodyweight pullups. TL;DR: Do more pullups to get better at pullups. You don't need to do a lot, just a few good sets will work and frequency is likely more important than volume. Edit: I expanded more on the diet approach. submitted by /u/Ineedatutorstat [link] [comments]

Who or What motivated you to start working out? Posted: 25 Jun 2020 08:27 AM PDT For me, it was to attract girls. Lol. Stayed for the Gainz and the pump tho. submitted by /u/curlyak [link] [comments]

Started running but not entirely sure how to warm up properly? I put together a 10-minute routine that touches on mobility, stability, muscle activation, and basic breathwork. Hope it helps! Posted: 25 Jun 2020 08:31 AM PDT I know more and more people have taken up running during the pandemic, and many will find that their experience can often go one of two ways: For some, it's a painful death-march that can't be over soon enough. For others, it's a blissful form of moving meditation. While I can't promise enlightenment on your next 5k, one thing that I've found helps sway the balance towards the latter is a decent pre-run warm-up routine. Instead of hopping straight from the office chair into your running shoes, if you can dedicate a few minutes to prep the body and mind for the task ahead, it's typically much easier to adopt stable positions and efficient running patterns. The result can be a more comfortable, smooth experience, and for some, even an entry into the 'flow state' and an improvement in performance (potentially). So that's exactly what I've outlined below: A selection of pre-running warmup exercises designed to get your body in the best possible shape for whatever challenge lies ahead – be it a long zone 2 run, sprint session, or a hike on the trails. Stay safe and move well! Everything is listed out down below, but here's some links if you prefer images / videos: Guide with images Follow-along video 4 Factors To Consider In A Good Pre Running Warmup If you're looking to get the best running warmup in the least amount of time, here are a few factors to consider. A. Joint Mobility If your hips and mid-back are locked down from sitting for most of the day and you head straight into a pacy run, I can't imagine you're going to have a fun time. What you'll likely see is that as the miles progress, the lower back destabilizes to pick up the slack from your stiff hips and thoracic, resulting in a degradation in form, and more than likely some aches and pains in the lumbar (and potentially even the knees). Not ideal. So in our pre-run warm-up, we're looking to undo some of the mischief caused by everyday life and free up some of the areas that we want to be mobile, but tend towards getting stiff: Hip extension & flexion. This is the leg traveling behind the body, and then the knee coming towards the chest. We'll open up both in a lunge position. Thoracic coiling. This is the side bend and rotation we see subtly see in the upper body, a countermovement to that of the pelvis. We'll incorporate this into our lunge and some rope movements. Ankle mobility. Dorsiflexion in particular, but also lateral movement in the ankle and through the toes. B. Stability Stability goes hand in hand with mobility. If we look at Gray Cook's joint-by-joint approach, specific areas of the body ideally tend towards mobility or stability. When there's harmony between the two states, the body is in balance and all is well. Problems arise when an area that is ideally stable starts to lose that stability. As we touched on above with our sitting example, the chain starts to break down, we lose some of our structural integrity, and functional movement patterns (like running) become negatively impacted. Two areas that we'd ideally like to remain stable during our run and everyday life are: The knees. We'll encourage knee stability by performing a simple balance drill, a variation on the Y-Balance test. The low back. When the low back is stable, the hips and mid-back are more able to move freely. We'll encourage this with some rope movements and dead bugs. C. Activation Running is an efficient movement pattern that doesn't require a whole load of muscular activation if done well (someone tell that to my calves). But there are still some big movers involved. Our main focus in the pre running warmup will be on the core and glute complex. We want our deep core musculature and rear ends to be firing and ready to go, which often isn't the case if we find ourselves sitting a lot. Some easy glute bridges and dead bugs will take care of that in no time. We're not looking to go to fatigue – just to give these important muscle groups a metaphorical splash of cold water in the face so they're awake and ready to go. D. State Our last little section of the running warmup will be to alter your state. By that, I mean we'll look to shift the nervous system towards a more sympathetic tone that's ready for action. So we'll get the heart rate and body temperature slightly elevated, and could even begin to touch on enhancing lung capacity and CO2 tolerance. For this, I encourage you to use some rolling rope movements (sans rope can work okay too). We can also play with some gentle breath holds to increase oxygen availability to the working muscles. All of this sounds like a lot, but I promise we'll get it all done in 10-15 minutes. Let's get started. Pre Run Warmup Routine 1. Ankle Mobility Complex I remember first using this sequence in my Hero Warmup routine back in 2015. It involves standing with the weight shifted onto one leg and then take the opposite foot/ankle through three positions: Ankle dorsiflexion the classic calf stretch Plantar flexion but with the bottom of the toes on the ground Plantar flexion on the tops of the toes. Repeat on both sides, and we'll follow this up with some gentle ankle eversion and inversion. 2. Y Balance & Reach This is a variation on the Y-Balance test used by the guys at FMS. Shift your weight onto one foot and bring the opposite knee up to your chest. This is the start position before each of the following: Extend the raised leg as far out in front of you as you can with control, gently touching the toe to the ground. Return to the start position. Next, perform the same movement at a 45-degree angle behind you, to the same side of the raised leg. Lastly, you're going to reach out to a 45 on the opposite side, which means your elevated leg needs to travel behind the standing leg. 3. Hip & Thoracic Opening Flow We'll now spend a few minutes on some simple running warmup stretches. Enter a low lunge and play with the following movements: Alternating between a lunge and hamstring stretch. Opening up the front hip into abduction in a lunge position. Rotate towards the front knee in the lunge. Experiment with a side bend and rotation through the thoracic, driving the elbow and scapula into your back pocket. 4. Core & Glute Activation The next phase of our pre running warmup routine is all about ensuring the big movers are ready to go. Time to hit the floor and switch on the deep core and glutes: Dead bugs – lying on your back, press your lower back into the ground and extend one arm over your head while simultaneously straightening the opposite arm. Alternate sides. Hip thrust – plant your feet hip-width apart and thrust to the sky, keeping the pelvis tucked under. Hold at the top position or lower and perform for repetitions. 5. Rolling Ropes Underhand Stroke You can do the following drills with a specialist rope like the Octomoves Phoenix, a standard gym rope, or just practice the motion with your hands. We're going to go through the underhand motion, which is essentially a figure 8 (or infinity sign) path in front of your body, with both hands together and the pinky learning the way. With or without the rope, it encourages you to shift your weight from side to side and perform that coiling core motion (side bend and rotate) which we subtly see in your running form. The rope just acts as a feedback mechanism so you can go a little deeper and wake up some of the musculature involved. 6. Breathwork Finish things off with a basic breath-hold drill with the intention of increasing CO2 tolerance, Nitric Oxide production, and potentially even improving oxygen availability to the working muscles. Simply inhale nose through the nose fully, exhale through the nose fully and hold your breath. When you feel a hunger for your breath, inhale through the nose. Your breathing should return to normal within 1-2 breaths – if not, you pushed it a little too much. Repeat for 3-4 rounds and you should be ready to go. You can start by performing the drill static, then progress onto a few rounds walking, and even onto a slow jogging pace. It's a nice way to wake up the respiratory system and ease into the main body of your run. - Hope this was helpful! Let me know if you have any questions and I'll help out where I can. submitted by /u/HealthRoom [link] [comments]

5 principles for muscle building Posted: 25 Jun 2020 11:24 AM PDT Consistency Without a shadow of a doubt, in any discipline in life whether its business, relationships, education or sports - consistency is key! You only learn through failure and with each iteration of anything, you only get better - its how the human is engineered! 80/20 Diet Rule There are many different ways to setup a healthier nutrition routine. One of the mindset hacks for overcoming guilt when it comes to eating food and finding the right balance is by aiming your weekly food goals for 80% whole foods (with some healthier processed foods in the mix) and 20% fun foods. This is a great goal to be at if you're starting out! Just remember it is more of a mindset/guideline than an exact math equation Lift Often Hit the gym and get those muscles contracting. For size, the ideal approach is bodybuilding but even powerlifting or strength training will make you some gains. We recommend German Volume for building muscles - supplement by a solid supplement stack and enough protein to fuel recovery between sessions! Sleep well Rest and recover. Without enough sleep, you will compromise your ability to repair to the fullest extent. If you read up on any professional bodybuilder you will quickly find that sleep is one of their highest priority items! Stay stress free You want to keep your stress hormone low for optimal muscle growth and fat loss. When you are stressed, your body goes into survival mode and can inhibit growth. You will also find you are on edge, cannot focus and as a result you are likely to get sick more often - mentally and physically - which could also keep you out of the gym and from sleeping and eating well. submitted by /u/juiceduppcom [link] [comments]

Applying reps for abs Posted: 25 Jun 2020 12:45 PM PDT As researchers shows that optimal reps ranges for strength from 3-5, for building muscle 8-12 and for endourance over 15 we can apply these in multiple variations for most muscles, but when it comes to abs most teaching videos go for high reps (endourance) and even if you are weak, after few weeks you can go as far as 20 reps for average person How you can apply strength rep range and building muscle rep range for abs ? examples of harder abs exercises only body weight ? submitted by /u/Zorioux [link] [comments]

Workout time & integrating barbell weight training with the Recommended Routine Posted: 25 Jun 2020 11:34 AM PDT So I read the FAQ, the RR description, Steven Low's article and book (although the book was a while ago!), and after searching couldn't figure out if anyone had ever reported back with on the experience of actually integrating squats and deadlifts into the RR itself (not some other bodyweight or split routine). I did the RR for 6+ months, loved it, and am in the middle of doing Starting Strength to learn the barbell lifts (never lifted before). Once I've gotten the lifts down, my plan was to go back to the RR+barbells, but wouldn't doing it the way the RR suggests (straight substitution of 3x5 rep work sets w/warmup sets) make the routine much longer than it already is? I'm still figuring the lifts out, but it takes 10-15 minutes to get through all the warm-up and work sets of one exercise, and so wasn't sure if I was missing something, if folks normally used Steven Low's suggestions to split the workouts up, or something else. submitted by /u/chstewa1 [link] [comments]

How do i improve my pullups (intermediate) Posted: 25 Jun 2020 01:00 PM PDT So I'm trying to improve my bar strength by a lot, and was wondering the best way to do so, considering my goals. My goals are to achieve 40-50 pullups, be able to do a pullup with 150 lbs, do a one arm pullup, and just overall own the bar. At the moment I can do around 25-30 pullups, and pullups with 90 lbs, and an 'eh' one arm pullup. I just need help making a routine for 6 days a week, pretty much only focused on bar strength. I don't need help with individual exercises in a day, but just what the overall day focuses on. submitted by /u/abd_2471 [link] [comments]

Managing feeling of heaviness while bulking Posted: 25 Jun 2020 12:53 PM PDT Hi everyone, I ve been for quite a while always stuck at 74kg (1m80). However as I started doing more sports recently, like bycicling and running, I had the feeling that I needed to eat more to compensate. Indeed, I noticed that I lost quite some weight the first month, and was heading towards 73kg. Long story short, I started to have bigger breakfasts and dinners, but now I have the feeling of being "full" and heavy all the time. As well as feeling fatter. Sometimes this feeling of digesting carries on during the day and especially while training and while doing front levers and handstands. Do you have ways to manage that? A sidenote, I am at around 3000ish calories per day, and haven't been putting on weight. submitted by /u/Alrgeas [link] [comments]

FL and OAP Posted: 25 Jun 2020 08:11 AM PDT Quick question: can you train front lever and OAP at the same time? submitted by /u/dimcapetan [link] [comments]

I can run distance well, but I can't keep a good pace on bodyweight workouts. Is this bad!? Posted: 24 Jun 2020 09:27 PM PDT I think it's strange. My cardio is good but I need big breaks doing bodyweight workouts. I'm probably at intermediate level right now. I can do clap pushups, frog stands, L sits, pistol squats, about 15 pike and 35 pushups in a row, 15 pullups in a row. I'm trying to do HSP, planche (far away), front lever right now. Anyways, is this a bad thing that I take such long breaks? I just workout to feel good and look good. submitted by /u/staytrue1985 [link] [comments]

Retracting shoulder blades during ring support hold Posted: 25 Jun 2020 01:00 AM PDT Im having a hard time retracting my shoulder blades during support hold. Any tips? How should retracting your shoulder during ring support hold feel like? Its just my 2nd month using rings and im still learning, any sort of tip would help, thanks. submitted by /u/VillagerCkun [link] [comments]

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