Bodyweight Fitness: Mental Hack for Rep Counting |
- Mental Hack for Rep Counting
- If you're just getting started with at-home bodyweight training, I've put together few thoughts + suggestions regarding a minimalist home training setup (equipment + exercise ideas)
- Ring Fitness for Beginners!
- Why is it that the science of building muscle seems so well defined but everything I read related to stretching and flexibility feels like bro-science?
- My take on a intermediate calisthenics program
- Correlation between pushups and planche
- Does anyone has experience with Jayflex's CrossGrips or Duonamic's Eleviia "pull-up bars"?
- OAC - How long should you be able to hold yourself at the top of the rep before doing negatives?
- Doing my first pullup
- How do I build muscle using body weight training?
- Is it alright to do stretching workouts during rest day?
- When should I go to the next progression for pull ups?
- Plan to increase fingertip pushups and use less fingers over time
- Best 3 manna progressions
- What are the best gymnastic rings workout routines beside the recommended routine?
- Cramps in tuck planche?
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-10
- Full body work out for explosive power for MMA?
- Will it be better to switch to the new RR?
- Warm up for grease the groove
- Question on the recommended routine
| Posted: 10 Jun 2020 07:42 AM PDT Others may or may not find this useful. Your milage may vary. I personally find it psychologically easier to complete a set of I count reps down rather than up; there's something comforting about seeing the remaining number shrink to zero. Needless to say, it also is easier to lose count if the number you're counting towards is far. I use a pyramid counting scheme first counting up and, in the middle, switching to counting down. It really helps me so I thought I'd share. When I perform a set with an even rep goal like 8 or 10, I count up to the half point and then count down to zero. For example, if 8 reps then: 1-2-3-4-3-2-1-0. If the number is odd, find your "middle" by dividing by 2 and rounding down. You'll need to repeat that number twice. For example, for 7 reps, that middle is 3, then you get: 1-2-3-3-2-1-0 This way, half the set feels like you're adding work and then half the set feels like there are less and less remaining. [link] [comments] |
| Posted: 10 Jun 2020 08:34 AM PDT If you've already been playing around with home training or you're looking to get started, below I've shared some thoughts and suggestions regarding a minimalist home gym setup that's relatively budget-friendly and doesn't require a lot of space. Note - I'm not claiming that you need to have all of the things listed. I'm just sharing some of my favourite bits of kit in order of preference, and how to incorporate each one effectively in your movement practice. Here's a short video if you prefer watching to reading: Minimalist lockdown home gym setup 1. A Body & Some SpaceWhile it's okay to dream about having big double garage to dedicate to training, the minimum space requirements for a home gym are not crazy. Although I'm fortunate to have access to an outdoor decking space at the moment, I tend to get most of my training done in an area that's no more than 2x2 meters. With a little creativity, there's a hell of a lot you can do with just your bodyweight. and any body will do to start - any shape or size is perfect! A few ideas to get you started:
As you can tell from the list above, the main pitfall when it comes to bodyweight only training is how to effectively work on pulling motions. Although there are some equipment-free back exercises you can perform, ideally, you'd get hold of one of the next two pieces of kit... 2. Gymnastic Rings And/Or Pull-Up BarWhen coupled with a doorway pull-up bar or a stand, gymnastic rings can complete your minimalist home gym setup. A pull-up bar enables you to explore hanging and pull-up variations, while the rings open up a whole world of opportunities for developing upper body strength. You can do everything in the Recommended Routine - pull-ups, dips, rows, and push-ups, along with more intermediate to advanced gymnastic movements like muscle-ups, levers, ring handstands, iron cross, and Maltese. Rings are portable and can be hung over tree branches or squat racks. I've taken mine traveling on numerous occasions and they've served me well. A few tips to consider if you're looking to get gymnastic rings:
And some thoughts on pull-up bars:
3. Resistance BandsResistance bands typically come in two forms. Neither are essential, but they can both be good additions to your bodyweight training toolkit.
4. A Kettlebell (or a Few)Now we move into the "nice to have" bits of kit. The kettlebell is a versatile training tool, particularly for developing power and general athleticism (whatever that means). Kettlebell work and bodyweight training complement each other nicely. I appreciate that they're not that easy to come by right now, but getting hold of one means you can perform kettlebell swings, one of the biggest bang for your buck exercises. You can also start to play around with cleans, snatches, getups, presses, rows, and all manner of rotational movement patterns. Kettlebell work is also an effective way to improve grip strength. A 16kg, 24kg and 32kg set is considered a great start for the average male. If possible, an 8kg and a 12kg can also come in handy for technique work and learning new skills. I know this post was meant to be about minimalist training and I've just listed a set of five kettlebells... But they don't take up a whole lot of space, and they should last forever. Pavel's work and r/kettlebell are great places to start. 5. A Training RopeThe heavy rope is one of my favourite training tools right now. As well as being super portable, it's a great way to get in some zone 2 style cardio, loosen up the thoracic spine, hone your coordination and improve your sense of timing. It's also a fun way to spend an hour. You can make your own, use an old skipping rope, or get a specialist one from somewhere like Octomoves or Weck RMT. 6. Parallel Bars (And/Or Steps)An effective to make both weighted and bodyweight movements more challenging (and arguably more effective) is to increase the range of motion you perform them through. More range means more time under tension, which is ideal for building muscle. It can also help to improve joint mobility. A decent set of mid to high parallel bars can help you do this during movements like the planche push-up or handstand push-up variations. They can also help to take a little strain off the wrists if that's a problem for you. Steps can also be used to increase range of motion in the same exercises as the above, and they come with the added bonus of being handy for things like Romanian deadlifts, elevated shrimp squats and split squats (although any stable surface will do the job). -- Hope this helped! Any questions, let me know down below! [link] [comments] |
| Posted: 10 Jun 2020 08:04 AM PDT Hello all, long time lurker here! Finally have the courage to post! I have been working solely calisthenics based moves for the past 2 months. Recently, for the past few weeks, I have began ring based fitness routines. I created a YouTube video describing what I have learned from using rings for the past 3 weeks and the routine that I have been doing! I aim to create some form of community for beginners. Please do check it out if you wish to start ring fitness or are already started! I recognize that my form is not perfect yet, but I am working towards perfect form in my current progressions. [link] [comments] |
| Posted: 09 Jun 2020 06:44 PM PDT Haven't people been doing yoga for like, millennia? Why does it feel like western knowledge about flexibility seems so vague? [link] [comments] |
| My take on a intermediate calisthenics program Posted: 10 Jun 2020 10:42 AM PDT I have created this calisthenics program I'm not an expert at all so hope you guys would give me some feedback on the program. https://docs.google.com/document/d/16YQjffR_iW_DMSmtXsVWLQPGjlDZ-i8oG-w8BVyCHOA/edit?usp=sharing [link] [comments] |
| Correlation between pushups and planche Posted: 10 Jun 2020 12:52 PM PDT Hi everyone, I've been googling this for a while with no real result. I've been a rock climber for 4 years now, but with gyms closed have been focusing more on home bodyweight workouts, specifically in pushing exercises. I've been training tuck planche and v-sits without a real, structured, routine for two months now and was able to get a 14s tuck planche and a 10s 45-degree v-sit with decent form. However, I can only do about 18 pushups and 10 dips on a good day. This seems to go against any conventional wisdom regarding planche prerequisites, for example Calisthenicmovement says I need 30 pushups/20 dips before even considering it. Is this just a case of "everyone is different", a difference between isometric/eccentric/concentric strength, or is there something else going on here? My intuition is that both tuck planche and v-sit require decent tricep strength, and training them should make pushups easier. [link] [comments] |
| Does anyone has experience with Jayflex's CrossGrips or Duonamic's Eleviia "pull-up bars"? Posted: 10 Jun 2020 10:32 AM PDT Links to Jayflex's Cross Grips and Duonamic's Eleviia. I recently found out about these super portable types of pull-up bars if you can even call them that. I can't seem to find many reviews on them online (especially for the CrossGrips). Is there anyone who has had experience with either one of these? How well do they work and do they do more damage than the usual doorway pull-up bars? If these do work well, I feel like using them along rings/monkii bars would be an incredible portable gym. Also if someone else is interested in these, I know Jayflex has a Kickstarter on a product more similar to the Eleviia. Thank you in advance. [link] [comments] |
| OAC - How long should you be able to hold yourself at the top of the rep before doing negatives? Posted: 10 Jun 2020 10:18 AM PDT I'm working on the OAC and right now I can hold myself at the top of the rep with one arm for maybe 2-3 seconds? It still feels pretty tough on my biceps/elbows so I'm not really comfortable trying negatives yet. How long should I shoot to hold it for before doing negatives? [link] [comments] |
| Posted: 10 Jun 2020 09:43 AM PDT Hello good people, I'm trying to do my first pullup. At this point, I'm doing bodyweight rows on the parallel bars in my neighbourhood playground. I've found out that at this point, my arms give out after 6 reps and I do not experience any stress on my back. When it comes to the overhead bar, I find that I cannot hang on for more than 30 seconds or so. At this point in time, I'm somewhat frustrated about my progress after 3 weeks. I'm also overweight and am gradually shedding that fat. At this point, should I start doing dead hangs and negatives (I can't jump all the way up to the top position so I'll have to bring a chair)? And should I purchase resistance bands in order to make the pull up easier and gradually reduce that resistance? (Note also that the overhead bar is thicker than usual). Thanks in advance! :) :) :) [link] [comments] |
| How do I build muscle using body weight training? Posted: 10 Jun 2020 09:16 AM PDT Aside from proper calorie intake surplus is there any proper way to build steady muscle using body weight exercises? I'm not expecting 20 pounds of muscle in a month, but steady gains is what I'm aiming at obtaining! Any tips would be much appreciated! [link] [comments] |
| Is it alright to do stretching workouts during rest day? Posted: 10 Jun 2020 08:39 AM PDT I'm concerned that I cannot touch my toes and that I'm skinny and weak, and want to fix both these problems. I tried a few stretches and they were decently straining on my body, is it wrong to put strain on my body during rest days? [link] [comments] |
| When should I go to the next progression for pull ups? Posted: 10 Jun 2020 08:18 AM PDT I have done 0 pull ups in my life, just did 2-3 pull up negatives in a set 2.5 years back when I used to weigh 72 kg. Now i weight 79, can do 3x8 diamonds, 3x8 bulgarian squats, 10-12 of the core triplet, 3x6-8 dips and rows. But 0 pull ups. I started RR the previous monday because I got fed up of routines being inadequate for me and I actually enjoyed RR. Right now I can do 3x6-8 scapular pulls. When do you think I should and would be able to progress over to arch holds ? I think I would be able to get to consistent 3x8 scapular pulls by the end of week 2. [link] [comments] |
| Plan to increase fingertip pushups and use less fingers over time Posted: 10 Jun 2020 10:16 AM PDT I can do a few 10 finger pushups, but want to increase that amount, and over time, use less fingers in a fingertip pushup. Any way to do so? [link] [comments] |
| Posted: 10 Jun 2020 11:23 AM PDT If you could choose your top 3 most favorite and effective manna strengthening exercise progressions, what would they be? Don't include mobility exercises, I'm just wondering about the strength ones. [link] [comments] |
| What are the best gymnastic rings workout routines beside the recommended routine? Posted: 10 Jun 2020 10:50 AM PDT |
| Posted: 10 Jun 2020 07:58 AM PDT Hello, whenever i do the tuck planche, as soon as i pull my hips up i feel cramping in my quads and/or hips. I know about cramps in Lsit, but have never encountered that in planche training. Can I ask why that happens? And is there maybe some secondary muscle in the hips that is used in the tuck planche that i can train? [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-10 Posted: 09 Jun 2020 11:05 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] |
| Full body work out for explosive power for MMA? Posted: 10 Jun 2020 01:29 AM PDT Hello sorry if this type of post isn't allowed - I checked the faq and didn't find anything saying you couldn't and this doesn't fit the suggested workouts already posted in there! If this post isn't allowed let me know and I will delete! Was just wondering if anyone has a good workout which can be done at home for building explosive power for MMA? The only equipment I have at the moment is a heavy bag which I'm practicing striking on daily. All I'm doing at the moment are clap pushups, jumping squats and burpees. But I'm sure there must be better exercises as I'm not training my pull muscles for example at all with my current routine. Thank you [link] [comments] |
| Will it be better to switch to the new RR? Posted: 09 Jun 2020 11:16 PM PDT Hello everyone reading this, I started bodyweight exercises last October with a bodyweight fitness app on the play store and did the old RR on and off for like a total of 2 months in the span of 4 months. I started again now from April and now doing it consistently from the past 2-3 months. I recently came to know that the RR has been updated through this sub. Do I absolutely need to switch to the new routine? Though not exceptionally but I am progressing slowly and steadily in the skill work. From 30s inclined wall handstand to 55s. Initially from 45s to later 90s chair support hold to now 50s ring support hold. Also though I found them pretty hard and demotivational at first, the L-sit, I progressed from 0s to 20s tucked L-sit, and now I'm enjoying the progress. Is it necessary to switch to the new RR? I will lose all my L-sit and skill progress and I'll feel bad about it. But I'm ready to make the sacrifice if it is for the better. I'm happy to answer any questions that will enable you to give me better advice. Thank you. [link] [comments] |
| Posted: 09 Jun 2020 08:52 PM PDT I'm planning on doing grease the groove for pull ups but I've been somewhat prone to injury. I would like to design a quick but effective warm up for each set. Thorough enough so i minimize risk of injury but also short enough so I don't get tired of doing it six plus times a day, obviously with a focus on the muscles involved in pull ups. Any suggestions would be greatly appreciated : ) [link] [comments] |
| Question on the recommended routine Posted: 09 Jun 2020 07:10 PM PDT So I've been running the recommend routine for a solid year, 3x per week on gymnastics rings now and I'm unsure wether or not I should keep going with it. Full range of motion, rings turned out for 5 sets 8 reps for my dips and pull-ups. For my ring rows and pushups, I do 4x12 on each. For legs, I do Bodyweight pistols 5x5 and deadlifts 5x5. Other accessory lifts at the end of the workout. My question is, is this rep range optimal for building strength and muscle? Or should I move onto harder progressions like adding weight but keeping the rep ranges the same? Any feedback would be helpful :) [link] [comments] |
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