Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-28 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-28
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- dilemma: need more strength for my skill work but i am a bit plateau in RR
- Safe/Unsafe exercises for moderate overweight? Dad wants to join workouts
- Manipulate the VOLUME!
- How to train a one arm paraclimber?
- Exercise plans for weight loss/muscle gain
- Is this body dysmorphia or basically I can't see my real body.
- Avoiding calluses seem impossible?
- Underestimated RTO Holds and Ring Dips
- Advice for achieving a long handstand with severe scoliosis?
- How to strengthen lower back
- What kind of knot should I use to hang a rope on a outdoor pull-up bar?
- Man boobs
- Question about high reps.
- how to train for muscle up
- Planche training and recovery afterwards
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-26
- I got 11 pullups in a row when I was aiming for 10!
- Unable to straighten back in half lay front lever
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-28 Posted: 27 Jun 2020 11:06 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] |
| Posted: 28 Jun 2020 12:08 AM PDT HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| dilemma: need more strength for my skill work but i am a bit plateau in RR Posted: 28 Jun 2020 10:45 AM PDT Female 1.66 cm// 5.4 foot and 62 kg/136 lbs. There is a pic about how i look at present: https://imgur.com/gallery/ZTrsSYf I had been training with weights 18 months (well, i only did bodypump or gap) and when i discovers calisthenics and this subreddit i really feel in love doing sport, something I thought was impossible. so now I've been doing RR for 6 months and I've achieved all progressions suggested except: RR Adapted (for me): ring dips-5x5 ring pull ups- 5x5 about my skill work: freestanding handstand (no banana) 4s * hold > 1 min wall 1 hand. I find balance so difficult :/ full floor L-Sit 5-7 sec full floor straddle L-sit 5-7 sec pistol squat so close 1 RM, just i need a little kipping for standing tuck planche low-pbars 5-7sec I absolutely adore RR but I feel like I've been a bit plateau for weeks because I don't feel too tired after training and I could really do it every day. Should I change my routine? which one i can train? or just RR adding weight? i am worried because doing split routine maybe means less time for skill time and i really wanna more progress in this. PS: sorry for my bad english, i am spanish olé olé [link] [comments] |
| Safe/Unsafe exercises for moderate overweight? Dad wants to join workouts Posted: 28 Jun 2020 11:29 AM PDT So my dad wants to get started on working out his upper body a bit because of reasons. Now, he is definitely on the heavier side, probably a liittle overweight. Most of his girth sits on his tummy, barely any on the legs. Is starting him on the easier progressions in the recommended routine safe, and if so, any things I should specifically look out for? Or should I definitely first try easier exercises, stabilisation and coordination stuff before going into strength? Now of course there is no "right" answer given this information and only an in-person assessment will be perfect, but I was wondering if you kind, knowledgeable souls had any good tips! [link] [comments] |
| Posted: 28 Jun 2020 06:01 AM PDT Here I see most people manipulating leverages, and constanyly switching exercises to stay within the 3x8-12 rep range. It is a good range to shoot for and a time tested, proven method. But do you know what else is time tested and proven to work? Push-ups, pull-ups and dips. Those exercisez are better than any other bodyweight exercise there is, especially most people's favourite progression ''one armed variations'' So, instead of switching to less effective exercisez in the favor of sticking to your usual 3x8-12 rep range, I recommend manipulating the volume in favour of staying with the effective progressions. For example: If you can only do 6-7 pull ups dont regress to negatives or jacknive pull ups. Just do 10x3 with 1 minute breaks. It is the same volume but with a much efficient movement. And when it is the other way around, let's say you can do 3x12 diamond push ups with ease and you want to further increase the difficulty, instead of going for archer push ups progression, increase the sets from 3 to 5, and be as strict as possible while eliminating momentum. You will acquire not only much better muscle gains, but also a much stronger base for your subsequent progressions. So, while this might seem like a slower, and therefore substandart for strengh progressions, it the more steady path and I guarantee you will minimize strenght plateus this way. TLDR; dont be obsessed with 3x8-12, prioritize doing the most efficient moves possible like push ups and pull ups and manipulate your sets and reps towards that. [link] [comments] |
| How to train a one arm paraclimber? Posted: 28 Jun 2020 10:48 AM PDT Hi guys! My name is Nick and I'm a climbing coach in KC and my newest client is a paraclimber, I'm sure the reason he hired me is because he wouldnt know how to even start training... frankly I'm in the same boat! I have my ideas but I'd like to hear your ideas! [link] [comments] |
| Exercise plans for weight loss/muscle gain Posted: 28 Jun 2020 10:46 AM PDT Obviously everyone is at home. I only have dumbells. Im 184 cm and 104 kg(obese) any advice on how to shed these pounds by exercising properly to burn more calories too? I only walk as an exercise but i definitely need more. Unfortunately i have poor upper body strength so i can do pushups at all. But i have excellent lower body strength [link] [comments] |
| Is this body dysmorphia or basically I can't see my real body. Posted: 27 Jun 2020 02:47 PM PDT So during this COVID situation I was training and bulking so hard. To the point that 90% of the time I started hearing how strangers talk behind my back about how buff I am even got compliments from relatives and tutors. The weard thing is that when I compare my body to my friends' bodies I feel small. But strangers still say I am super jacked even when I am with my friends. What do you think is it true that you can't see your real self like body and face and how it is presented to the world around you ??? [link] [comments] |
| Avoiding calluses seem impossible? Posted: 28 Jun 2020 08:27 AM PDT So I've seen all those videos that say to hold the bar on your fingers instead of your palm or whatever to avoid calluses on your palms. When I do this I just start to form calluses on my fingers AND my grip doesn't feel as strong. Is there a form cue that I'm missing? If I'm going to get calluses anyway I don't see the point of gripping with my fingers; I feel so much weaker. video I'm referring to: https://www.youtube.com/watch?v=_ZBmiQm4MF4&feature=youtu.be [link] [comments] |
| Underestimated RTO Holds and Ring Dips Posted: 28 Jun 2020 12:09 PM PDT (Skip to the third paragraph if you don't want to see me give stats) Just to give you some stats: I'm 17M and weigh about 64kg, pretty lean also (12-15%BF). Heightwise I'm 168cm (Yeah pretty small but that's what my genetics gave me and honestly I'm pretty okay with it. Might even be easier to achieving Levers and Planche). I've trained for about 3 years, but can only really count the last one and probability like 6 months as it was when I really understood how programming worked and got my diet on point. Before the pandemic I was doing a 3 day Full Body routine in the gym, lots of Front Squats, Deads, Pull Ups, Rows, Bench, OHP, Dips, etc (mostly compounds, you get the point). I would work on skills (Front Lever, Handstand, etc) one day per week and actually advanced quite a bit. With the pandemic though my training shifted a bit. I'm still doing a 3 day Full Body routine, although exercise selection changed a bit, mostly Pistol Squats/Step Ups, Nordic Curls, and some calf work (gotta get those calfs going 🤣) for the Lower body. For the Upper Body it's essentially Pull Ups, Dips/Extra ROM PU (push ups), Rows and Full ROM Pike Push Ups/HSPU). Some stats on some of the exercises: Pistol Squats: 19 on each leg with Full ROM and pause at the bottom Nordic Curls: 15 Chest to floor (no bouncing from the chest at the bottom) with some hip bend Dips (8kg): 15 reps past parallel with a pause at the bottom Pull Ups (8kg): 10 reps with pretty good form coming into a deadhang at the bottom of each rep Extra ROM Pike Push Ups: 10 reps with good form (sidenote: these are awesome) Inverted Rows: 22 reps, horizontal but with some bend at the knees (so the table I was doing them on didn't fall over 😅) with pauses at both the top and bottom of the rep Pretty long post but essentially what I wanted to share with you is a little "adventure" I had today. Basically the pair of rings I have been waiting on for about two months arrived today (YES!!). I got them set up and decided to try a few things out. Pull Ups, rows, lever felt almost the same as with a parallel bar. But when I got to the RTO holds, dips and PU, OMG, I never thought it could be that hard as I didn't use rings ever until today (looking back I should have a long time ago). I was shaking so bad I couldn't complete 1 Dip, just doing the "basic" RTO hold was tough as hell and could barely get 10 Push Ups past parallel (the chest activation though) when I usually get about 30 using two chairs and elevating my feet. Really puts into perspective... Loving it though, new challenge! Seeing FitnessFaqs and other calisthenics athletes do it made it seem much easier than it was. Just wanted to share this with you guys, hope you have a great day! PS: English is my second language, sorry if murdered some grammar. [link] [comments] |
| Advice for achieving a long handstand with severe scoliosis? Posted: 27 Jun 2020 09:30 PM PDT Hello! For the past two months I've made it my mission to try and master a handstand. I've been practicing EVERY day mostly for 45 minutes to an hour and i still can rarely even break a full 5 second handstand. When i come down from my handstand my legs always fall to the left. My body is very asymmetrical and my natural body posture is tilted to the left and most of the muscles in my torso are on my left side. I was wondering if there's anyone in the same boat as me, possibly with any tips on how to maintain balance :) or maybe it was doomed from the start and i should work on mastering some other skill? Thank you for listening!! [link] [comments] |
| Posted: 27 Jun 2020 10:14 PM PDT So I believe I have a posture problem where my back is curved more than I should make it. This might have sprouted from a leg injury I had a few years back before going to Basic Training. Is there a way I can strengthen me lower back? [link] [comments] |
| What kind of knot should I use to hang a rope on a outdoor pull-up bar? Posted: 27 Jun 2020 01:04 PM PDT I had a pull up bar installed outside at 15' height and I want to hang a rope. I already have the rope climbing rope just need to figure out a secure knot that will support my weight (200lb). What kind of knot should I hang this rope with on the pull-up bar? [link] [comments] |
| Posted: 26 Jun 2020 09:08 AM PDT Since start of the year I lost a lot of weight and am getting more and more confident with my body. Unfortunately my man boobs do not decrease proportionally with the rest of my body fat. I have been doing simple exercises like push-ups, squats, sit-ups and a few others (no pull ups, can not lift myself yet) for about two months now, and already got a lot fitter than half a year ago. Does anyone know exercises for muscles in that area so I can train them away? Is this even possible or do I have to live with them? Thank you for your help! [link] [comments] |
| Posted: 26 Jun 2020 06:08 PM PDT When people say "high rep" workouts do they mean high reps overrall in volume or just doing a high number of reps in a row within a set in a high rep range? What's the difference between 10x6 and 6x10? I prefer working out in the low rep range (6 reps), but have considered increasing my overrall volume. Can a workout with high reps overrall (volume) be considered high rep training or do you need to work out within a higher rep range (15+) while doing a high number of reps in a row? I may be overthinking this. [link] [comments] |
| Posted: 26 Jun 2020 06:05 PM PDT hey guys so I've been meaning to start a new bloc soon to train for muscle up, but I'm not q sure which exercise is the most effective. should I spend the majority of my time on weighted pullups, explosive pullups, or band assisted muscle ups? also, I was thinking of doing this 3x a week: explosive pullups 6×3 weighted pullups 3×5 weighted chin ups 3×5 (only on 3rd sessions) is this too little? considering this will be the only thing I'm doing for pulling muscle groups (I'm also doing something similar for pushing muscle groups but w back lever as a skill) thanks for any advice [link] [comments] |
| Planche training and recovery afterwards Posted: 26 Jun 2020 11:24 AM PDT I started training the planche ( 4 times per week) and now after the first week I have the feeling that something is missing in my recovery. I take enough protein taking into consideration the "formula" 1.5g per 1 kg. But I was wondering if supplementing with collagen would be a good idea so I decided to ask you. Will it be beneficial for the recovery of the tendons/ligaments/joints ? [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-26 Posted: 25 Jun 2020 11:06 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] |
| 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. [link] [comments] |
| Unable to straighten back in half lay front lever Posted: 25 Jun 2020 10:51 PM PDT I've been working on my half lay and it definitely feels like an element is missing. My hips drop a bit and I can't straighten it. It feels like my mid and lower lats aren't firing enough. Also I can not do a dragon flag at all. I can barely do a tuck dragon flag. Happy to provide more info if needed [link] [comments] |
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