Bodyweight Fitness: Came across these incredibly thorough gymnastics strength/power and flexibility/mobility resources |
- Came across these incredibly thorough gymnastics strength/power and flexibility/mobility resources
- What should I do regarding pull up progression and being obese overweight
- Why you SHOULD NOT follow AthleanX's push up advice
- Strict hollow body pull up- struggling to initiate without small thoracic extension
- Starting the Planche training & recommended exercises
- I need advice for my workout
- Abnormal 1 set variation of RR
- Monthly BWF Physique Thread for June
- Extremely WEAK but skinny girl looking to gain muscle using recommended routine (questions about nutrition, exercises, and whether warmups are an absolute must?)
- How much easier are doorway pull-up bars compared to ones you would find in a gym?
- Motivation Monday for 2020-06-01
- How fast should i progress inweighted calisthenics?
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-01
- I get bored of my routines quickly (Beginner)
- My goal for quarantine is to be able to do 100 push-ups in a row and 10 handstand push-ups (wall-assisted). Any ideas for good progression to these goals?
- Progress is extremely slow in bulk and can’t find out why? (16M)
- Does GtG method work with V-Sit?
| Came across these incredibly thorough gymnastics strength/power and flexibility/mobility resources Posted: 01 Jun 2020 11:59 AM PDT Was doing some googling and came across these DEEP guides, definitely NOT beginner/novice friendly but a ton of good info. They are very science, theory and concept heavy (and everything's cited!) but the second half of both are more practical application focused (exercises, drills, programming, etc.) The pics/demos are of young female gymnasts but the info applies beyond them. I searched the sub to see if they'd been posted before but didn't come up with anything. Honestly, kind of wild that they're free. https://shiftmovementscience.com/ultimategymnasticsstrengthguide/ https://shiftmovementscience.com/gymnasticsflexibilityguide/ [link] [comments] |
| What should I do regarding pull up progression and being obese overweight Posted: 01 Jun 2020 12:15 PM PDT So I'm M 5ft10 258lbs and I just wasn't to sure if I should do it. I can barely keep myself held up and I can almost do a full proper rep of the lowest progression (scapular pull) but that's about it. Kinda have a same story with the parallel bar hold for dip but at least I can do like 5-8 seconds on that and I assume it will just get better with time. So what would be best for me to do about the pull up exercise? [link] [comments] |
| Why you SHOULD NOT follow AthleanX's push up advice Posted: 01 Jun 2020 12:41 PM PDT Ok so a post recently hit the front page about how following AthleanX's advice to do push ups correctly has made people do more push ups. He advocates to open up the chest (scapula retraction) to "engage more chest" and not shoulders. It makes the push ups easier and people can do more reps of that. THIS IS WRONG! THIS IS BAD ADVICE! I was surprised to see not a single knowledgeable person (usually the mods or the known people in this subreddit) commenting and it was just full of people praising Jeff because he made them do 15 push ups. So I decided to make this post. Here's the reasons why you shouldn't follow his advice (with proof). And no, I'm not a jealous skinny fat trying to bring him down. 1. It provokes injury.In a pushing motion, your scapula is not supposed to be retracted (pulled back). It is supposed to be protracted and depressed. This is the natural way our body works. As you go down in the push up movement, your scapula naturally retracts and it's normal. But if your scapula is retracted all the time, it is a sign of scapular weakness. And if it is done deliberately, then it can cause injury. I'm surprised the "world class physiotherapist" doesn't know that. More info - https://injuryactive.com/are-your-shoulder-blades-collapsing-when-you-perform-a-push-up/ 2. It causes bad habit.You are in r/bodyweightfitness. So I can safely assume that most of you want to progress in bodyweight movements. In intermediate to advance movements, scapula stabilization and strength becomes extremely important. Doing push ups like this creates bad habit that is very, very hard to forget at the later stage. So it means your progress may stall very quickly or you will get injured. Take your scapula strength seriously if you want to progress in anything related to bodyweight movements. Here's a thread from GymnasticBodies about the push up scapula position - https://www.gymnasticbodies.com/forum/topic/23332-scapula-position-in-pushup/ 3. Just because you can do "more reps" doesn't mean it's better. Quality over quantity.I can't believe I have to write this. Just because you can do more reps doesn't mean it is better for strength or hypertrophy. This is literally cheating the movement. You can do more reps because you are cheating the movement. It's like saying I can hold front lever longer with a protracted scapula or a banana back handstand longer than the proper ones so I should continue with them. People can do more reps by cheating but if you keep the form right the reps decrease. It doesn't mean the exercise is wrong, it means you are fucking weak. You can always regress to an easier version such as incline push up or knee push up and build up from there. Don't go for quantity, go for quality. 3. Push ups are not supposed to optimally activate your chest in the first place.But but...I feel more shoulders in push ups if I don't open my chest up!!! Well guess what, THAT'S FUCKING NORMAL! Push Up is not the best exercise to feel the chest. If you wanna feel the chest then do ring push ups (squeeze at the top bringing the rings together), or ring flies, or dumbbell flies, or floor flies with sliders. Push ups are not meant to activate your chest in the most optimum way, that's why you don't feel them much! If you want a good push up tutorial, this is a good one. This is from CalisthenicsMovement. Sven is a certified physiotherapist and Alex has a sports scientist degree with a decade of experience in material arts, calisthenics, gymnastics, tricking etc. See their 4th point, they say exactly the same. So tl;dr, get off Jeff's dick and stop believing everything he says like he is an authority or something. Do not do push ups or dips the way he says. It will be better for your health. Thanks. [link] [comments] |
| Strict hollow body pull up- struggling to initiate without small thoracic extension Posted: 01 Jun 2020 12:31 PM PDT Hi all, I consider myself generally competent at pull ups but I have been working on my strict hollow body PUs and noticed a movement pattern I'm struggling to correct. I'm attempting to maintain 100% hollow position from dead hang, through setting scaps, and then the full pulling ROM. I'm getting stuck just past setting my scaps and am unable to initiate the pull without a small amount of thoracic extension. This movement pattern is super common- Most people on youtube do it but I'm trying to train myself to not need it. I feel this has better carry over to L pull ups and also straight arm skills as it stresses the lats in a fully lengthened state. Has anyone else worked on this and if so any drills they used to help overcome it? [link] [comments] |
| Starting the Planche training & recommended exercises Posted: 31 May 2020 10:06 PM PDT Hi, does it make sense to start with Planche even with this strength state?
The nice thing with the Planche is that I can integrate it easily in my lunch breaks without equipment. My first goal would to achieve a clean 30s tucked Planche. Possible exercises I found are: - Planche Leans - Pseudo Planche Push-Ups - Frogstand and adv. Frogstand - "Wall-Walks" (coming from Wall-Handstand into Planche Lean with feet against wall) - Tucked L-Sit/Planche Swings on Paralletes What of these or other exercises you would recommend most? Best regards [link] [comments] |
| Posted: 01 Jun 2020 11:53 AM PDT Well I've been adding 10 pushups every week I'm on 150 this week. Here's the problem I almost completely stop working out when school is in And I'm on 150 which will mean I will be at 200 on July Which only gives me 30 days of 200 and I'm wondering if I should just skip to 200 this week because of the limited time. Edit: To clarify the schedule goes Monday 150 Tuesday 75 And so on untill the next week when it increases by ten [link] [comments] |
| Abnormal 1 set variation of RR Posted: 01 Jun 2020 11:18 AM PDT I've been doing the RR for a while, but I've recently decided that I don't want to follow this type of workout routine anymore. The primary reason why I workout is to be healthy, not to progress in strength or skills. The strength/skills are just an added benefit if they happen. I've also noticed that the rigid, progressive nature of the RR (or any standard workout routine) creates a level of stress in my life that I'd prefer to avoid. I'll spare the pity party, but I have a complicated past and have to limit my stress as much as possible. Lately, I've been doing just 1 set of each of the different exercises in the RR everyday. So 1 set of pullups, 1 set of dips, etc. I've also added in a few changes, such as doing both pike and pseudo-planche pushups, swapping the anti-rotation exercise with a different oblique exercise, and adding in some extras to target my calves and forearms more directly. I'm going close to, but not quite to failure with every set and taking however much rest I feel like. My main goal is to make sure I'm using every muscle group on a daily basis. The reason I do it everyday is because I've noticed that I have a lot more difficulty convincing myself to workout on days after a rest day, and often end up skipping the workout. If I just workout everyday, it becomes more natural and automatic. My question is, will this potentially lead to injury or overtraining? I know recovery is important, but I would imagine that, as long as I sleep 8 hours and eat plenty of protein everyday, I'll get a decent amount of recovery in between each workout. And since the workouts themselves are much less intense, I'd think there would be less need for recovery to begin with. Also, how important is a warmup? I really dislike the warmup part and would prefer to skip or reduce it as much as possible, but if that's going to make a significant difference in whether or not I get injured, I'm willing to do it. Lastly, should I expect to see any strength or physique changes from this? If not, that's alright, but I certainly wouldn't mind if I could get some gains too. Thanks for the help [link] [comments] |
| Monthly BWF Physique Thread for June Posted: 31 May 2020 11:09 PM PDT Have you made some serious gains and don't want to post your own progress thread? Tired of snapping swelfies in the mirror and have nobody to share them with? Need some critique on your muscles and would like some exercise advice? Well, this is the topic for you! Physique posts do not have to adhere to the regular progress post guidelines normally found here but you are welcome and encouraged to share as much relevant information as possible. Age, weight, and height are all relevant points of information you should consider providing. All other rules are in effect, especially Rule #4. As always, please report comments that are out of line. Feel free to join our live chatroom on Discord! You can find the web client by clicking this link, here. We're also on Facebook, Instagram, and Twitter! Remember, we're all gonna make it. [link] [comments] |
| Posted: 31 May 2020 08:18 PM PDT Hi, sorry this is a bit long, I am new to this sub, and I just finished reading the recommended routine. Feel free to skip everything and jump to the questions. I bolded the important stuff. And thank you for the help! BACKGROUND: I'm 5'7" 126 (possibly 128-130 since quarantine--too scared to weigh myself) female. I have basically no muscle, just skin, bones and...I guess some fat now. I used to do the BBG program by Kayla Itsines. I thought about strong curves but did not start it. I tried the Kelsey wells at home program (for 2 weeks) as well but didn't enjoy it. BBG is really hard, and while it requires minimal equipment, after 12 weeks of consistently doing the program and running 3-5 miles on "off" days, I only looked slimmer with no abdominal or arm tone. I didn't look or feel strong (and I wasn't). I also have NOT worked out in eight or so months. GOAL: I'm looking for strength gains (and also to look "cut"), and, most importantly, I want the strength to hopefully start Calisthenics. I used to do yoga, but I was never able to advance and I think strength + calisthenics can help me achieve looks, skills, and strength; but I need the base strength first, which is why I am here. I'm tired of cardio and also have some breathing problems recently that prevents me from doing it as I used to, which sucks because although I never saw any *real* results with Kayla, I always felt DEAD after a workout (and I want that dead feeling...). QUESTIONS:
[link] [comments] |
| How much easier are doorway pull-up bars compared to ones you would find in a gym? Posted: 01 Jun 2020 09:13 AM PDT I can easily do 20-25 pullups and have done 30 chin ups on my doorway pull-up bar. I'm only 16 so I'm not going to the gym but would like to once I get my license. How much of a difference does the bar make? [link] [comments] |
| Motivation Monday for 2020-06-01 Posted: 31 May 2020 11:09 PM PDT Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories! Anything goes in this thread, as long as it's motivating. Let's get started! Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel! Join our live chatroom on Discord! You can find the web client by clicking this link, here. [link] [comments] |
| How fast should i progress inweighted calisthenics? Posted: 31 May 2020 08:35 PM PDT Is there an objective way of when to add weight to your weighted exercises? [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-01 Posted: 31 May 2020 11:09 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 get bored of my routines quickly (Beginner) Posted: 31 May 2020 08:21 PM PDT Whenever I have a new routine I would only enjoy it for at most two weeks. After that, my thoughts have shifted from 'Let's do this!' to 'Let's get this over with' at the start and from 'That was a great workout' to 'I'm glad that's over' How should I modify my routine so that I can enjoy it while making progress? Is it a mindset problem or is it something else? I would appreciate any advice, thanks in advance [link] [comments] |
| Posted: 31 May 2020 09:42 PM PDT I am currently able to do 70 push-ups and 2 HS push-ups. [link] [comments] |
| Progress is extremely slow in bulk and can’t find out why? (16M) Posted: 31 May 2020 08:49 PM PDT I am skinny fat and have been doing body weight fitness seriously for 3 months and seeing little improvement. My arms have gotten a little bigger but it's only noticeable if you look closely. I feel like my belly is getting bigger faster than my overall body but it might just be my imagination but I just started noticing my belly sticking outwards more than before. It is hard for me to progress my routine because my arms get fatigued quickly. My legs are fine but my upper body is lacking...(I do core on same day as legs) Push Dips + 10lb weight: 3x8 (I cant seem to increase my reps my arms usually start getting wobbly) Decline pushups 3x12 (Went from 10 to 12 reps and 20 lb to 25lb weight) Decline Diamond 3x8 24 lb (After my first set i get tired and i struggle to reach my goal) Regular Push-up 25 lb 3x10 Pull Pull Ups 3x8 (I thought i progressed in these but i found out i wasn't going the full range of motion a month ago but i have been stuck at 8 reps for the longest time) Chin up 3x8 Rows 3x8 (just started doing rows a month ago and still at 8 reps) Bicep Curls 25 lb (seems to be the only thing I progressed in) Diet Breakfast: Fruit (200 cal) Lunch: Usually rice + meat & veggie (600 cal) (Sometimes i way microwaved food or pasta) Dinner Rice + Meat and veggies (After I workout) (600 cals) Late night snack/second dinner: 4 eggs, plain yogurt + granola, protein drink sometimes (1000 cals) If i don't seem to reach my goal I eat more snacks like pb sandwich or nuts to get myself over matenince cal. I eat a cheat snack like once a week which is usually a cookie or something small. My diet is not great since it's hard to get certain foods due to corona. Any input on what I should do would be helpful. Sorry bad formatting. [link] [comments] |
| Does GtG method work with V-Sit? Posted: 31 May 2020 04:01 PM PDT I've following Gabo Saturno routine for the v-sit and i can hold it for 5-7 seconds. I was thinking if gtg will help me to increase that number, but i'm not sure. [link] [comments] |
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