Bodyweight Fitness: Form Check Friday for 2020-06-26

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• Form Check Friday for 2020-06-26
• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-26
• How can I manage pressing volume for shoulder health while making gains?
• Covid Conditioning: A hybrid program of Convict Conditioning, Recommended Routine, and 531
• What to do when it's too hot to work out?
• How do I make a workout routine?
• How To Start A Fitness Routine for Toning & Mental Benefits (18F)
• Man boobs
• Planche training and recovery afterwards
• Back lever (progression,tips etc.)
• Alternative to squats while I work on my ankle mobility
• Learning to kip-up
• Just got a bunch of dumbbells. How should I go about using them in the recommended routine?
• Is there a resource when I can see the various pull-up variations you can do on the specialized pull-up bars that look like Klingon scimitars?
• Opinions about workout
• FAI fix program for hip impingement
• Is it bad to take 3 days break? was sick af today
• Beginner's routine for overweight guys like me
• Any Programs for a beginner?
• Unable to straighten back in half lay front lever
• Hand Balancing: how many times per week ?

Form Check Friday for 2020-06-26 Posted: 25 Jun 2020 11:06 PM PDT As always, please give last week's thread a once over for any form checks that could use some feedback. All previous Form Check Fridays Without further ado, please post a video (or if you can only manage a photo for a static hold) of the move you'd like to be critiqued. Your video should be: Oriented the correct way Be formatted such that there isn't unnecessary video of you preparing for the move (keep it short) Have the important bits of the movement clearly visible (multiple angles is always useful) You may want to show a regression of the current exercise as well, but try to keep each video to one "set" of movements Include the whole body Of you Include in your post the following details: Basic Details: (Age, Weight, Height) What move you are attempting (be specific in regards to progressions Indicate whether this is a max attempt (holds/reps), or specify what your current best performance is Any specific questions you have about your form Rules for critiquing form Constructive criticism only You need to either be able to complete the move yourself, or have experience in training others to complete the move (no "I read an article on how to do these") Feel free to point others to resources that address their form and/or questions if you aren't "qualified" to give them advice yourself If your form is awesome, consider posting it in the Show Off Sunday thread! If you dun goofed, consider posting the out-take in the Slip Up Saturday thread! Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! submitted by /u/AutoModerator [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! 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]

How can I manage pressing volume for shoulder health while making gains? Posted: 26 Jun 2020 03:05 AM PDT Hey guys! The past few months I have been focusing on strengthening my pike push ups and archer push ups. I do dips and push ups as well and i do pull ups and rows the same days I do pressing exercises. The thing is my shoulder starts to bug me once in a while from mainly the pressing movements, which forces me to take some days off and messes with my training. Does anyone have advice on how to work on pressing while maintaining healthy shoulders? Thanks Edit: you beautiful people are so helpful submitted by /u/fagbox104 [link] [comments]

Covid Conditioning: A hybrid program of Convict Conditioning, Recommended Routine, and 531 Posted: 26 Jun 2020 10:44 AM PDT Hello fellow fitness enthusiasts! Sorry for the cringey title. I'm writing to share a hybrid workout routine that combines popular programs like CC, RR and 531. 531 is a barbell program and may seem irrelevant to calisthenics, but the Recommended Routine is already advising for Barbell Squats and Deadlifts, so I thought it would be useful and relevant to include it. I know, the programming police are cracking their knuckles and ready to play the 5th symphony on their keyboard, but please bear with me. ​ Let's start with Convict Conditioning: While there are a few ridiculous exercises in that book (maybe 3 or 5), and the occasional prison lore can be a bit cringey, the book is still selling to this date. It's been around for more than a decade, and people are still talking about it. That's a pretty long time to be talking about a pushups and pull-ups book. The book may seem like a cheap marketing trick, especially when one looks at the other cringey "evil Russian" kettlebell books that Dragon Door Publishing sells, but one can't deny that there's a lot of truth in that content, regardless if it's completely fabricated fiction or not. Or in other words, "Fiction is the lie through which we tell the truth." ― Albert Camus Honestly, who cares if Paul Wade is real or not? ​ I think the truth in that book is that we're all "convicts" imprisoned by different obstacles we face in everyday life. Whether it's being stuck in a shitty job, an abusive relationship, or trapped by our own fears and insecurities of ourselves. Hey! maybe you're experiencing "solitary confinement" in your cubicle or from the Corona quarantine or your financial constraints stopping you from going anywhere, or your unemployment is giving you a "death sentence" by drowning you in a pool of existential despair? There is something about this book that appeals to people who want to feel free and empowered regardless of their problems. That the power of change and to be better was within you all along, and though you are chained in a cell, you don't need to wait till you get out of your "prison" to be the best person you can be. It changes your approach to self-help. Instead of going "outside", to a gym or buying equipment or telling everyone about your plans so you can feel "accountable", it invites you to go "inside" your head, a universe that can be potentially as big as or even bigger than the outside world around you. And that's a very liberating thought to have when you're "imprisoned". It's a mentality that's very valuable to have when you're in a situation that you can't change and you feel stuck or trapped. This book is very much a philosophy about doing your best with what you have, rather than a calisthenics routine. There's also some form of escapism in these routines and progressions. Doing 30 horizontal rows with the cadence described in that book, 212X (2 seconds down, 1 second pause, 2 seconds up) is quite a difficult task. It generally takes about 5 seconds to complete a Convict Conditioning Rep. That means it will take you 2 minutes and 30 seconds to compete a set of 30 horizontal rows! and you do that for 3 sets before moving on to the next progression! That's a total 7 minutes and 30 seconds of slow rowing torture or TUT (Total Utter Torture). No wonder his recommended routine only prescribes 1-3 exercises per session. The amount of focus and resilience you must have to complete a few sets of one exercise in that fashion, is actually harder than getting a pump from doing 7-9 exercises back to back. You really have to be mentally prepared to get that extra rep and you might even procrastinate or give up, because it really tests your limits. But for someone who has nothing but time and isolation in a cell, you need challenges like that to keep you going and looking forward for tomorrow. It might be easier to maintain this mentality in prison, but it's hard to keep at it, when you're constantly bombarded by the Get Fit Quick programs, diet hacks, books, and pump routines on the internet. However, as soon as one gets overwhelmed, one goes back to simple programs like Convict Conditioning. It's also an easy program to get into, if you're coming back from a layoff or an injury. "Six exercises per week? what a joke!" says the ambitious couch potato. "I can do that program in the 15 minute gap between dropping the kids to school and commuting to work" said the desperate dad bod owner. "And I can do it anywhere!" said the stay at home mom with postpartum depression while baby taking a nap. After a day or two of these small and challenging workouts, then you start building what Paul Wade calls "training momentum", you get a sense of accomplishment and you start getting hungry for more. Then you find a program with 100 different exercises and start bashing the program that got you into fitness in the first place. Then you hurt yourself again, go back to square one, and the cycle goes on. ​ Is Convict Conditioning enough? To many people the answer is yes, but for me personally, I would say no. But it was a well thought out and structured book at the time where there was very little body weight fitness books to steal from, plagiarize or get inspired from. Body weight Training wasn't really that popular at the time. That was the time where Starting Strength was all the rage. That being said, I do think those following things should be changed in Convict Conditioning: First, unless you got a 20 year prison sentence, forget about 3x30 Horizontal Rows or 30+ anything at 212X tempo. It's more productive to cut the reps to 10 (max) and increase the difficulty of the exercise once you hit 3x10. With Regards to tempo, I find 11X1 to be more productive. Just pause at the top and bottom to eliminate momentum. Complicating it any more than that is counterproductive and will make you agonize about the perfection of your cadence in the last reps, which has a negative psychological effect as you keep adding more bad reps to those "imperfect" ones to make "progress". There is no way in hell a 300 lb person is going to lay on the floor and do a damned shoulder stand while bending their knees up and down for 4 minutes and 10 seconds to complete 50 reps before being qualified to do a half squat or table supported squat. Just skip that step. If you suffer from OCD and really want replace that step with something else, then go head and replace it with the - Door Leg Press You don't need to hold a handstand against the wall or, any isometric for that matter, for longer than 1 minute. So skip the 2 minute handstand. Don't be obsessed with the 10 steps. Do more or fewer steps as you need. You'll probably need more steps if you're going to follow a 2 sets x 8-10 reps protocol. Replace uneven squats with Cossack Squats. They work your legs unilaterally, but also build you the ankle mobility and flexibility you need for pistol squats. I understand the motivation behind uneven squats (the one with the basket ball), but it tries to teach you a valuable cue at the expense of other problems that you have to deal with (ankle mobility, hamstring mobility, balance, strength).Really the whole purpose of this exercise is to consciously extend your leg and push it out in front of you as far as you can. If you're familiar with the form cue for the Romanian Deadlift, they tell you to push your butt as far back as you can as if you're trying to touch the wall behind you.The case is the same for the pistol squats, but instead you're extending your knee and pushing your heel as far forward as you can, as if you're trying to touch the wall in front of you. This creates more tension in your body, which make you more stable and even stronger in your execution. It also reduces the possibility of excessively hunching your back at the bottom of the rep.You can follow that cue without a basket ball, just apply it to your half squats, and pistol squats when you're training. Push the heel of your raised leg as far forward as you can, as if trying to touch the wall in front of you. Add Rows and Dips as 'big' exercises to your program. You can see that these exercises were already added to the PCC (Progressive Calisthenics Certification). A Calisthenics Certification that was inspired from from Convict Conditioning. Hey! even your buddy Steven Low is a certified instructor there. Check out PCC's "big" exercises and how they Structured it: Push-ups—building to—one-arm push-ups Pull-ups—building to—one-arm pull-ups Handstand push-ups—building to—full handstand push-ups (between chairs) Horizontal pull-ups—building to—"torquers" (one-arm, one-leg Australian pull-ups) Dips—building up to—strict muscle-ups Leg-raises—building to—strict rollovers Squats—building to—wushu pistols Press holds—building to—the elbow lever Midsection holds—building to—the L-hold Bridge holds—building to—the gecko bridge Handstands—building to—the frog-press handstand The back lever—building to—the full back lever The front lever—building to—the full front lever The side lever—building to—the press flag Instead of pursuing "one arm handstand pushups", look into progressions that will allow you to do full range of motion handstand pushups between parallettes or chairs. You can even go further than that and pursue an inverted muscle up (the elevator). Or invest in a good stable weighted vest. Use Bridging as part of the "trifecta" stretch warmup, instead of repping it out, sacrificing form for reps, and accidentally hurting your lower back. (The Trifecta is 3 consecutive stretches 20 seconds each, Bridge Hold, L Hold, Twist Hold) You can still use bridging as a strength exercise, provided that you consciously squeeze your glutes as hard as you can to make sure that the stress isn't put on your lower back and to limit you from going further than your mobility allows. Bridge pushups are a great strength exercise, and even people like Ido Portal advocate using them to build strength. In Ido's own words:"Some movements are like windows, others are DOORS. Such is the Back Bridge. It is in the heart of a lot of good stuff that can develop around it - we don't stay with just a bridge, we use it for walkovers, Locomotion work, dynamic floor and airborne acrobatics and overall spinal health." Bridge Pushups by Ido Portal As for Convict Conditioning 2 assistance exercises: Work your grip and calves, skip neck work (even worse problems than bridging if done wrong. Paul Wade doesn't recommend using neck exercise unless you got very good at bridging and you can maintain the cadence described in the book. That's one instance where I advocate for the same slow tempo), and Add weight to calf raises once you hit 4x15-20 Straight single leg elevated calf raises (no need to spend 30 minutes! doing 4x100 calf raises given the cadence described in the book). Also don't forget to workout your tibialis anterior if you really want to bullet proof your legs from shin splints. Here's a nice body weight exercise for that by Al Kavadlo, if you don't have a tibia raise machine, - How to Hang from a pull-up bar by your feet Human flags are cool, but not necessary. Even the author says that. If you're an introvert and don't fancy the idea of looking like an idiot at the stop light, street sign, scaffold, fence, pole, or whatever public space you attempt the flag in, there is no shame in skipping it and advancing your hanging leg raises to windshield wipers instead. If there's anything you should take out of Convict Conditioning 3 (explosive calisthenics), is do the power pushups, power jumps, maybe the muscle ups if you're interested. (you can skip the kip ups, front flips and back flips unless you're really interested in learning those skills. Even then it would be wise to train with someone when practicing flips).It's much better to recruit your power muscles using a power exercise than to mess up your tempo in a regular strength exercises and rely your stretch reflex and momentum instead of strength. Do your pushups nice and controlled, and save the "go as fast as you can in the concentric phase" for the clapping pushups, Olympic weight lifting if you're into that, or whatever level of power you're at. Additional useful exercises you could add would be the Sissy Squats for quads and Nordic Curl for hamstrings and ring face-pulls for the rotator cuffs. You can definitely do all these exercises in one day, 3 times a week, given the 2-3 sets x 8-10 reps at 11X1 tempo protocol described earlier. ​ I've tried many programs, but of all the programs I've tried, I like the Recommended Routine, Convict Conditioning, and 5/3/1 best. Since I've already shared some of my thoughts on Convict Conditioning, I'll do the same to the Recommended Routine and 531, and share with a hybrid that I find personally the best of these three programs. ​ My thoughts on the Recommended Routine: Warmup: Yuri's Shoulder band warmup is great, and is a fine replacement for Ido Portal's Basic Shoulder ROM and stabilization Routine , I still feel it's valuable to include his Scapula Mobilization Routine afterwards The warmup doesn't address ankle mobility, which can be a limiting factor to doing bodyweight squats as well as weighted or barbell squats. The warmup requires you to find a pull-up bar, find a place to attach a resistance band, and parallel bars to do support holds. If you you want a good general warmup that doesn't require you to do anything except get off your ass and warm up, follow this body weight warm up by Greg Everett, How to Warm Up for Olympic Weightlifting. The following mobility complex is also a very good alternative, taken from Pavel Tsatsouline's Super Joints: Flexible Steel. You can't keep "the warm up in the warm up", that's especially true if you're doing barbell squats, deadlifts, or heavy weighted dips. Progressions: The Progressions aren't consistent, there are two scapular progressions for pull-ups, but no scapular movements for rows, dips, pushups, or handstand pushups. Check out this shoulder strength routine by Calisthenics Movement, to get an idea of what I'm talking about. Scapula Shrug Circle You don't need to do the Pallof Press if you're planning to progress to unilateral exercises like one arm pushups and one arm rows, or one arm, one leg anything. All these exercises require you to consciously avoid rotation. But until then, do the pallof press if you're starting out. You can do Bridges for the Extension Progression, and you'll have more focus on contracting your glutes to extend your hips, rather than swinging your leg up and down towards the end of your set and actually hurting your lower back more. Plus you don't have to find a high table or couch to do your Bridges. And if you're living with other people, no one wants your armpit sweat on their couch. There is no shame in replacing the pushup and row progressions with incline dumbbell bench press and chest supported rows, instead of wrecking your wrists with planche pushups or wasting time figuring out how to add weight on your back or stomach. If you're going to do deadlifts, there is no shame in doing trap bar deadlifts instead of conventional deadlifts, so long as your conscious about pushing your butt back and working your hamstrings and glutes. There is no shame in using a lying leg curl machine instead of busting your knee caps on a badly set up Nordic curl. You can do it with a dumbbell and a bench if you don't have a leg curl machine. Dumbbell Hamstring Curl If you reached a point where a pistol squat is more like a warmup, A Zercher Squat, a goblet squat, a front squat, a Safety Bar Squat are all valid squats and you won't go to hell if you don't follow the low bar back squat standards from Starting Strength. Considering this is a full-body program done 3 times a week, with 3 main pairs of exercises, it would make sense for me to rotate the pairs every workout and focus on progressing on that first pair. For Example: Workout 1/3: Pair A (new PR) Pair B Pair C Workout 2/3: Pair B (new PR) Pair C Pair A Workout 3/3: Pair C (new PR) Pair A Pair B In the manner described above, I would really focus on giving my all to that first pair and make progress, instead of being always too fatigued to progress on Pair C Generally, the Recommended Routine, is one of the most thought out programs I've seen on reddit and it's a very good program on its own. The above points are my personal thoughts on making it better. ​ 5/3/1 531 is probably the most bastardized program on the internet. It has been bastardized by its author and it has been bastardized by its followers. When I say 531, I mean the program at its very basic form. The only reason I mention it here on body weight fitness, is because the Recommended Routine at some point advises using barbell squats and deadlifts, which I think is a great idea. But I don't think deadlifting 3 times a week is a great idea. Sure, having more "opportunities" to practice something difficult like the planche makes sense, but something as simple as picking an extremely heavy barbell off the floor isn't that complicated once you nail down your form. Doing that repeatedly however, is just going to do more harm than good. If you think about it, barbell squats and deadlifts can be considered a form of weighted calisthenics. You're simply squatting with more weight, or getting up with more weight (in case of deadlifts). So think about them the same way you'd think about weighted pullups and dips, if that makes these powerlifting moves more palatable to you. The legs have the potential to handle way more intensity than single leg body weight exercises, and instead of turning single leg exercises into stability balancing acts, it's more worthwhile to move to weighted leg exercises. Double overhand deadlifts will also help you progress much faster in your grip work, if you're using the Convict Conditioning grip progressions. I see 531 more as a way to test your strength (which I guess why it's so addictive to many people). One day dedicated to a 531 squat and 531 deadlift would be more than enough. If you need to, you can incorporate more shrimp or pistol squats to add more volume. There's no need for a 531 Bench or Overhead press, because there is plenty of weighted Calisthenics exercises that do a great job in developing the upper body. Plus you don't want to test your strength with a possibility of a barbell crashing on your neck or depend on a spotter to complete your training. If there is anything important to take from the powerlifting training routines that's applicable to most of us, regardless of training background, is to do your facepulls and rows as often as you can. Most of us have postural problems, do too many pushing exercises and these pulling exercises really help. Cuban Rotation is also a great way to train your rotator cuffs if you can't find a place to do face pulls. If there's anything I'd take out from 531, it would be the deload week. I feel like you're already deloading on the 5s week, but everybody is different, and if you need to rest, then listen to your body and rest. One thing for sure, as it was mentioned somewhere on this subreddit, is that we're already deloading every now and then, when life gets in the way and we miss a few workouts, so there is no reason to program "not doing anything" into a program. This is how I use 531: Warm-up 5 reps @ 40% 5 reps @ 50% 3 reps @ 60% Work Sets Week 1 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% Week 2 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% Week 3 5 reps @ 75% 3 reps @ 85% 1+ reps @ 95% The percentages are based on your 1RM. You can calculate 1RM using the following formula: weight x reps x .0333 + weight The weight and reps are from your last set: Example of week 1: Let's say your 1RM Max is 315 lbs Warm-up: 125 x 5 155 x 5 185 x 3 Workout: 205 x 5 235 x 5 265 x 5+ (let's say you got 8 good reps) Your new 1RM would be: 265 x 8 x .0333 + 265 335 lbs (that's 20 lbs more than your last 1RM) You can choose to use that as a new 1RM for your next week (Week 2) or you can just record it as a PR for the Week 1 and continue aiming for hitting more PRs at weeks 2 and 3 using the same 1RM (315 in this case). I would advice the latter, as you give yourself more opportunities to succeed and you have a more accurate idea of your max as you approach heavier weights. Some people like to add FSL (First Set Last) for 5x5, or many of the other protocols out there like BBB(Boring But Big), BBS(Boring But Strong), BBO (Bad Bitches Only), BBC (Boring But Corona), the last one is especially popular in gyms right now.Some people like to use "Training Max" and make even more redundant calculations, some people like to eat 14 eggs a day, and some people like to buy all Wendler's books. Your max should be based on rep(s) that are executed in good form, with possibly 1-2 reps "in the tank", some people like to call that 90-85% of your true max. I honestly don't care about your "true max". If you look like you're having a seizure with hundreds of pounds resting on your spine, then you're just wasting your time and you shouldn't base your training on that. Just keep it simple and stick with the outline above. I think it's overkill if you add more work or complications, especially if you're doing a full body routine. ​ ​ Now that I've shared with you my thoughts about these programs, here's a what worked for me: 3-part Warm-up (8-12 minutes): 1/3) General: Reps / Time Exercise 5 Shoulder Controlled Articular Rotation 10 Scapula Controlled Articular Rotation 10 Lumbar Locked Cat Camel 5 Dead Bug Floor Slides 5 Swimmers Hovers 30s Fisherman Calf Stretch 30s Prying Goblet Squat 30s Thoracic Bridge (if you're flexible you can rotate straight from thoracic bridge into a back bridge and continue with the trifecta) 2/3) Trifecta (Active Stretching): Time Hold 20s Bridge Hold 20s L Hold 20s Twist Hold 3/3) Power (check this book for appropriate progressions or look up stuff online**):** Sets x Reps Exercise 2x3 (30 second rest) Power Pushup Example 2x3 (30 second rest) Power Jump Example 3x2 (30 second rest) Power Pullup Example (optional) (Can be done as a triplet or separately. This is not suppose to be exhausting, but stimulating. If Olympic weightlifters and Crossfitters can handle doing their Snatches and Cleans 15-30 times, at 70-80% of their max, Every Minute On the Minute, then you can handle doing 3 clapping pushups or jumps for 2 sets with 30 seconds rest in between. Just pick a progression that suits your level. Even if it's just clapping pushups on a wall) Handstand Practice (6-8 minutes): 10-30 second holds. Around 4-6 attempts, or more if it doesn't exceed 8 minutes. Or you can skip that practice slot and do: A Handstand 5 times a day, kicking up your feet up to Mecca. Grease The Groove (50% effort) of what you can do, whenever you're feeling fresh Consolidation Training (1-2 attempts, 2-3 times a day) Strength Work (30-50 minutes): For Convict Conditioning Progressions, refer to the book or look them up online. Workout A: Exercise Sets x Reps Rest Deadlift 531 Sets and Reps As long as you need to give your all in that "+" set. Weighted Pull-up 2 x 5-8 3 Minutes Chest Supported Rows 2 x 8-10 2 Minutes Leg Raises Convict Conditioning 1 Minute Grip Work Convict Conditioning 1 Minute Face pulls 3 x 15-20 1 Minute (For Leg Raises, move on to the next step after hitting 10-12 controlled reps with a pause at the top and bottom) Workout B: Exercise Sets x Reps Rest Squat 531 Sets and Reps As long as you need to give your all in that "+" set. Weighted Dip 2 x 5-8 3 Minutes Dumbbell Bench Press 2 x 8-10 2 Minutes Leg Curl or Nordic 2 x 5-8 2 Minutes Calf Raises Convict Conditioning 1 Minute Cuban Rotations 3 x 8-12 1 Minute (For Calf Raises move to the next progression once you hit 4x 15-20, when you reach the final step, add weight to stay in that rep range) Workout C: Exercise Sets x Reps Rest One Arm Pullup Convict Conditioning 3-5 Minutes Handstand Pushup Recommended Routine 3 Minutes One Arm Pushup Convict Conditioning 3 Minutes Squats Convict Conditioning 3 Minutes Body weight Rows Recommended Routine 3 Minutes Sword Pulls 3 x 10-15 1 Minute Rotate the order of exercises on Workout C based on the exercise you want to progress on the most.Let's say you already know how to do the most advance body weight squat, there is no point in putting it first in the workout, if you want to progress on your one arm pullups.Note you're not actually attempting something you can't do, you're working on the progression that will get you to your goal. So "One Arm pushups" might be diamond pushups for you and wall pushups for someone else.For the bilateral progressions 2x8-10 at a 11X1 tempo is a good progression standard. Once you start doing unilateral work, just do your best to avoid momentum and focus more on something between 5-3x 2-6 reps with as much rest as you need to perform a few quality reps. The shoulder is complex and it's good to hit it with different exercises, doing face pulls, cuban rotations and sword pulls is a good way to address the weaknesses in your shoulder / rotator cuff. Weekly Format: ​ Day Activity 1 Workout A 2 Rest or Cardio/Mobility 3 Workout B 4 Rest or Cardio/Mobility 5 Workout C 6 Rest or Cardio/Mobility or E-Day 7 Rest ​ I highly advice you to do cardio after your workout if you have the time, instead of doing it on your rest day. The shortest, most effective and progressive type of cardio that I'd advice would be to use the Simple & Sinister format, right after your workout. That would be either 10x10 one arm kettlebell swings (the 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds), or 5x20 regular kettlebell swings (the 5x20 swings must be completed in 5 minutes by performing 20 swings every minute). After finishing either the one arm or regular swings in 5 minutes, take 1 minute of rest and do 10×1 get-ups performed in 10 minutes (1 get-up every minute on the minute, switching hands each minute). That's it. Instead of increasing the time of your cardio, just increase the weight of your kettlebell. 15 minutes isn't that big of an investment in cardio after your workout is done. If you have time to do Cardio after your workout or later on the same day, that would be ideal, but there is no problem in doing medium/low intensity cardio on rest days and do some stretching. 30 minutes of low-medium intensity on a stairmill or incline, followed by mobility work or self myofascial release is good. E-Day is an Experimental Day. If you really want to workout your arms and do all the bodybuilding stuff that's been tattooed in your psyche from all the instagram fitness models, you can use the day after Workout C, to hammer down your "lagging muscles".We all know it's going to be arm day. So take that day to do the lateral raises, the curls, the triceps extensions, push downs, skull crushers, nose breakers, elbow wreckers, or whatever you fancy doing.You can also use that day to experiment with new exercise, do some Ido Portal shit, play around and see if there's something worth adding to your routine. There is no shame in making mistakes, so feel free to make mistakes on that day and challenge your assumptions. It's the best way to learn. Example E-Day (the one you're looking for): Exercises Sets x Reps Hammer Curls 3 x 8-12 Rope Push downs 3 x 8-12 Preacher Curls 2 x 8-12 Skull Crushers 2 x 8-12 Incline Curls 2x15-20 Overhead Triceps Extensions 2x15-20 Wrist Curl 2x15-20 Wrist Extension 2x15-20 Lateral Raises (Or you can make a Lateral Raises Dedicated E-day with all the kinds of lateral raises you want to do) 3x8-12 (I typical prefer using this day for dedicated grip work. It's much easier to progress in grip training when you're fresh, and you could always follow that later with all the curls and extensions you'd like. r/GripTraining is a great place to find grip routines) Day 7 is complete rest. If you don't like the word "rest", you can call it "Reset". This day is the reset button so you can be fresh for Workout A again. ​ Here's a quick reference for a modified CC progressions for the controversial one-arm handstand pushup and the basketball pistol squat / shoulderstand squats progressions: Handstand Pushups Wall Headstands 3 x 30s Crow Stands 3 x 30s Wall Handstands 3 x 30s Box Push-Up (without Parallettes) 2 x 8-10 Box Push-Up (with Parallettes) 2 x 8-10 Wall Headstand Push-Up 2 x 8-10 Wall Diamond Headstand Push-Up 2x 5-10 Wall Handstand Push-Up 2x 5-10 Uneven Headstand Pushup 2x 5-10 Archer Headstand Pushup 2x 1-4 Assisted One Arm Headstand Pushup 2x 1-3 One Arm Headstand Pushup 2x 1-2 Yes. Some people will say this is not a true one arm handstand pushup (well yes, this is a headstand pushup, a very high decline pushup, if you will.). To these people I say, get real. The exercise I've linked is very very hard, and is an amazing achievement. I'm sorry, but you're never going to do this. Pistol Squats Door Leg Press Perform five 6-second "reps" interspersed with 10-20 second rest periods Wall Sit 3 x 30s Half Squats 2 x 8-10 (At least one second pause at the bottom) Full Squats 2 x 8-10 Close Squats with counterweight (10-20 lb) 2 x 8-10 (focus on keeping your back straight) Close Squats 2 x 8-10 Cossack Squats with counterweight (10-20 lb) 2x 8-10 (focus on keeping your back straight) Cossack Squats 2x 8-10 Half Pistol Squats with counterweight (10-20 lb) 2x 8-10 (focus on keeping your back straight & gently touch the bench, don't sit) Half Pistol Squats 2x 8-10 Pistol squats with counterweight (10-20 lb) 2x 8-10 (focus on keeping your back straight) Pistol Squats 2x 8-10 After that, just add weight. Loading your pistol squats from the from makes them harder, but also helps with balance and mobility issues. so zercher pistol squats, front racked pistol squats. Or overhead pistol squats if you have the mobility and want to work your core even more. One last thing, in at least the first 5 progressions of convict conditioning: PAUSE ONE SECOND, - After the concentric of pulling exercises (top of: pullup, leg raise, bridge) - After the eccentric of pushing exercise (bottom of: pushup, handstand pushup, squat) This will reduce bouncing and allow you to use pure strength to complete the rep. Finally, regarding the "prisoner pushup" (one arm pushup with your feet close. Just replace that progression, one-arm one-leg pushup That's it. I hope you got some useful tips on how to use Convict Conditioning effectively, incorporating barbell work into your routine without getting lost in all the different 1RM formulas and spreadsheets out there. I hope you see how the Recommended Routine is not perfect and how other fitness programs can be used to compliment each other.If you're a Veterano from planet Convict Conditioning, don't be afraid to throw away some these exercises and explore the rest of the Calisthenics Universe.If you've never heard or tried Convict Conditioning, but seen nothing but negative reviews of it on this sub, just give the book a try and use your own experience to see if it works for you.If you're a body weight puritan who wants nothing to do with external weight, consider trying deadlifts and squats for a bit and see how it improves your lower body strength. Thank you for reading this far and hope you got something useful out of this post. ​ TL;DR No one: Me: Convict Conditioning this, Convict Conditioning that. Recommended Routine this, Recommended routine that. 531 this, 531 that. Well, La-di-da, have I got a routine for you. ​ Hope this post was useful to you. If you have any questions or suggestions, I'd be happy to hear it. submitted by /u/covidconditioning [link] [comments]

What to do when it's too hot to work out? Posted: 26 Jun 2020 07:59 AM PDT Due to 'rona and like many people I've been forced out of the gym and into a home exercise routine. It's not been nearly as effective (not dissing the exercises, I just don't remotely enjoy BWT like I do lifting so the discipline has been a lot harder to enforce), but it's done the trick. ​ Now the issue I'm running into is that the gym was air conditioned; my home is not. Even with a fan on I overheat from even moderate strain. I've always despised being too hot at the best of times, I just can't do it. ​ After yet another abortive attempt I'm trying to come up with alternatives to what I've been doing (Ab circuit/push-ups/pull-ups/dumbells/squats). I have my alarm set for 5am tomorrow (projected coolest part of the day) to try my usual routine but I've never been a morning person so we'll see how that goes. I'm also thinking of trying to swim in the sea since I live relatively near to the cold water. ​ Does anyone have any other advice for me? Should I try to go doubly hard on cooler days and bum off the hot ones, even if they come in streaks that traditionally would use up rest days (say 2 consecutive days hard, 4 days off if that's the weather pattern)? Or is that more counter-intuitive than anything? I really have no idea what the best approach is but I feel awful just doing nothing as I was really making great progress before covid hit and have been losing muscle (and fat! silver lining) since the gyms closed. submitted by /u/Sunblade [link] [comments]

How do I make a workout routine? Posted: 26 Jun 2020 08:06 AM PDT I'm 19 years old, 5'9ish, 175 lbs and somewhat kinda active in terms of exercising and I started going to the gym last year and lost around 20 pounds. I started with weight lifting cause of course who wouldn't (LMAO) and because of this pandemic I really got into body weight exercises, but the problem is I don't have a solid workout routine. I just do almost the same thing everyday like chest, abs, legs and basically a whole body session for 7 days a week with no rest day. This really concerns me cause almost every article I read said that I shouldn't do the same muscle group everyday, but I really don't know how to make a workout routine. I've just been following Mr and Mrs Muscle and Chris Heria on youtube for reference (and yes I know this group isn't exactly fond of Chris Heria) Can you guys help me out? Like how do I make one or can you send links regarding how to make one? I really want to reach around 155-160 lbs and a lower body fat percentage. Thank you very much and stay safe! submitted by /u/Daxuz [link] [comments]

How To Start A Fitness Routine for Toning & Mental Benefits (18F) Posted: 26 Jun 2020 10:35 AM PDT My summer break has just started and I'm looking to start working out from home. I'm young, 5'1, and probably anywhere from 115-125 lbs. I don't have great stamina or physical abilities (I'm pretty weak tbh), but I do walk a lot at work. I don't really have very specific goals when it comes to working out, so I'm not sure where to start. For the most part, I want to start working out because I'm hoping to relieve stress, improve my self discipline skills, and hopefully look better (looking) as a result of it. When it comes to looks, I am hoping for toning in areas like arms, legs, and butt. I might need to lose like 5 pounds or so to get the toning started. I'm not putting myself on a strict diet or anything yet because the main thing I want from working out is the mental benefits (mostly for my creative hobbies), but I am trying to eat healthier overall (more vegetables and protein) because I know that's something I can consistently do. I was thinking of trying out at home Pilates (since I think pilates is super fun), using workout videos I can find on YouTube or online. I am not sure how to schedule my workouts for my goals. I know I should do cardio, but it's hard to find good cardio workouts at home. Running is my least favorite thing in the world (plus I don't have a good place to run by my house, I'd have to drive somewhere) and I don't own a bike. What are some good alternatives for cardio? I love to swim, but don't have anywhere I can go to do that atm. So my questions are: How often should I focus on arms, legs, etc? How many days should I dedicate to each type of workout while I don't know what I want? How often should I schedule cardio? How many days should I workout a week? Thanks for taking the time to read this! I would really appreciate some advice from you guys :) submitted by /u/118euseelyks [link] [comments]

Man boobs 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! submitted by /u/MaksDerDags [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 ? submitted by /u/Protox77 [link] [comments]

Back lever (progression,tips etc.) Posted: 26 Jun 2020 10:05 AM PDT Wanna learn the back lever as fast as possible.Could you give me some tips on how to do that ? submitted by /u/Mishoww [link] [comments]

Alternative to squats while I work on my ankle mobility Posted: 26 Jun 2020 10:04 AM PDT So I've gotten to the point where normal parallel squats are pretty easy to do up to 50+ in 1 set. Other than adding a weighted backup or something. I want to do deep squats and pistol squats, however, I can't go low enough for them. I did some research and testing and found it my ankle mobility was the problem so now I'm focusing on adding some exercises for them while I train. For now, what can I do that is a good workout for legs that doesn't require anything to do with ankles? submitted by /u/Arthai [link] [comments]

Learning to kip-up Posted: 26 Jun 2020 07:23 AM PDT Hi guys - I'm pretty new to Reddit but I think this is the best place to post this question. I am a 15 year old athlete (400m runner) and on my rest day I've started trying to learn a few cool gymnastics tricks (handstand pushup against a wall done, trying to learn a handstand etc.). My most recent pursuit has been doing a kip-up. I was successful on a trampoline yesterday and today I can consistently do one on a mattress but I'm finding it hard to commit on the floor. A few tutorials say to use cushions but I'm finding that this makes the motion a lot more difficult. Could anyone give suggestions on how to remove fear/help me commit on the floor. Also if anyone thinks this question would be better for a different sub-reddit please let me know. Thanks! submitted by /u/Ribbet400 [link] [comments]

Just got a bunch of dumbbells. How should I go about using them in the recommended routine? Posted: 26 Jun 2020 10:38 AM PDT Got two 50s, two 40s and two 15s today at a yard sale. Today was also the day I hit a month of doing the RR (3x week). How should I go about incorporating my dumbbells into the recommended routine? I've read about putting them in a backpack and then doing pull ups, holding them with squats, doing weighted Romanian deadlifts, et cetera. Also, should I jump straight to weighted workouts or progress along the bodyweight workouts a bit more? I'm still on the lower progressions. submitted by /u/paokca [link] [comments]

Is there a resource when I can see the various pull-up variations you can do on the specialized pull-up bars that look like Klingon scimitars? Posted: 26 Jun 2020 09:47 AM PDT There's a bunch of handles and shit all bent at weird angles and I'm not exactly sure which of them correspond to what exercises and if some of them are just some meme-shit so I'd like to do some reading or whatever submitted by /u/sapunec7854 [link] [comments]

Opinions about workout Posted: 26 Jun 2020 09:32 AM PDT I am not an expert in bodyweight fitness, but I hope i could find some here. My brother can't go to the gym right now, currently he is doing this https://daily-gains.com/home-workout/ workouts. Can some experienced guys tell me (so i can tell him) whether it's any good to build some muscle and get more definition? Thanks submitted by /u/pavliha55 [link] [comments]

FAI fix program for hip impingement Posted: 26 Jun 2020 09:27 AM PDT I developed FAI a few years ago whole trying to recover from a disc injury. I've started doing the FAI fix program in conjunction with the RR. Anyone here been doing thia program or had other success with getting over hip impingement? I plan to give it at least 6 weeks to see if it works. submitted by /u/jford1906 [link] [comments]

Is it bad to take 3 days break? was sick af today Posted: 26 Jun 2020 09:24 AM PDT saw a huge decrease... from 27 diamond pushups to 20 submitted by /u/ItsaKid [link] [comments]

Beginner's routine for overweight guys like me Posted: 26 Jun 2020 07:48 AM PDT Hi everyone! I am new to this sub (and to reddit as well). With the pandemic and all, people are forced to exercise at home. I have also decided to make myself better during this time. So my question is, is there a newbie routine for overweight beginners? I am 24, M, 170 cm, 90kgs - ish. I have been doing morning jogs and nightly cardio for a month now. I want to level up my routine to see results faster. So if anyone can show me the ropes, then that'll be lovely. Thanks y'all. Tl;dr pls tell me a noobie routine for a overweight guy like me. submitted by /u/deckarddwizardd [link] [comments]

Any Programs for a beginner? Posted: 26 Jun 2020 07:08 AM PDT Hi,since im to embarrassed to hit the gym,i want to do BWF at home. Im still a beginner and so far im doing 30 crunches,25 push-ups and 20 Dips with a table (i think that's what it's called? it targets the triceps) and ride my bike to work (6km to get there and back home). But i don't think it is enough. Can anyone here provide some sort of workout plan? Im 180cm,about 60 kg and male if that matters. submitted by /u/modsaregayperiod [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 submitted by /u/HairyRevolver [link] [comments]

Hand Balancing: how many times per week ? Posted: 25 Jun 2020 05:46 PM PDT Recently, I took four days off training, which naturally included my hand balancing session in the morning and evenings. When I came back to the routine I noticed on the second day that my ability to maintain a handstand went through the roof ! However, I will stop myself here and give a bit of history to my hand balancing journey. By no means do I consider myself an advanced practitioner in the world of hand balancing, let alone intermediate. My ability to maintain and shift my weight in a handstand is solid (bare minimum 15-20sec per hold). However, it is very inconsistent. Meaning that one day it would be a semi-decent session, in which I could maintain the position several times for 30-40secs, yet other days I struggle for far too long to find my center of balance. I've been practicing hand balancing for a little over a year now and I know that this specific movement practice requires a considerable amount of patience. However, this leads me to the following question: Is it really reasonable to practice hand balancing 5-6x's a week ? Or should there be a specific focus certain days on maintaining the position, while on other days simply focusing on moving through the position, I.e cart wheels, exits, presses ? Firstly, to answer my question off the top of my head, yes it would seem reasonable to practice hand balancing consistently for a greater amount of days, given that the practice is not meant to be heavy or stressful. Second, given that the ability to maintain the position can only be improved with consistent effort there should therefore be an inclination to practice several days a week. However, is there another approach to hand balancing that is more general and less particular? Or did I just stumble on something that might work just for me in the short term ? I would like to hear your thoughts and opinions on the matter. How many days per week do you personally train hand balancing and what are you current goals in that specific skill (HSPU, straight-arm press, One arm HS) ? submitted by /u/aalebello [link] [comments]

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