Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-15 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-15
- I looked in depth at the original 7-minute workout research study from 2013, and there are actually lots of gotchas
- The forgotten bodyweight exercise to work the lateral head of the deltoid in an efficient way, with a large range of progressive overload.
- A few things I learned from doing ONLY Calisthenics/BWF for 4,5 Months
- How to break past the bottom part in the one arm chin up?
- Problems straightening legs during planche
- Tips for One Arm Front Lever?
- one arm front lever or one arm dragon press (OAFL VS OADP
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-15 Posted: 14 Jul 2020 11:05 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 15 Jul 2020 03:55 AM PDT So, it took me 7 years to bother to read that original study. I've been doing the 7-min workout from time to time, during more busy times in my life, but it never really felt like enough exercise in itself. Then again, I know some people swear by it, so I decided to look at the source, and understand the reasoning behind it and how it was invented. - summary of the 7 gotchas - including quotes from the original study, and links Like a lot of other things, the media has been blowing it a bit out of proportion, and omitted telling us about some nitty gritty details. Like the fact that even the authors themselves recommended doing multiple circuits of it (for least 20 minutes) because it only works as a 7-min workout if you can push yourself to stay *above* 100% of your VO2 max (which most people won't be able to sustain physically and psychologically). The workout also includes exercises that appear simple, but a lot of people find hard to do (like push-ups). And, it's not so trivial to just replace the exercises because of the way the workout is designed to be hitting different aspects in a particular sequence and with certain intensity. TL;DR: The 7-min workout might work, but it's not for everyone, and most likely you're doing it wrong or have the wrong expectations about it. Disclaimer: I'm not saying you shouldn't do the workout. Based on what I've read and my own experience, I think it can be useful to build an exercising habit or to fit some (vs none) exercise when you're busy. But I can't say it's the silver bullet the media has been selling it as. Ever tried it? What's your experience? [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 15 Jul 2020 06:18 AM PDT The lateral head will work to a degree in every upper body compound pushing or pulling exercise, but if you want to put more enphasis on it, here It is The Holy Y-Raises https://www.youtube.com/watch?v=26DFGWeGrTg I know you might think it's a rear delt only exercise, take a look at this https://exrx.net/WeightExercises/DeltoidLateral/CBYRaise you you try to keep the torso as much parallel to the ground to mimic the cable y raise Personally i feel my delts working more with this exercise then with lateral dumbbell raises, it's a lot friendlier in the joint, and you get the benefis of the mid/lower trapezius and rear delt activation. Use mind muslce connection and squeeze as hard as you can, focus on that lateral head, while keeping the shoulders back and packed. Also i suggest to do it in the 15-20 rep range, you'll feel it i promise and go to failure Let me know how It feels! [link] [comments] | ||||||||||||||||||||||||||||||||||||
| A few things I learned from doing ONLY Calisthenics/BWF for 4,5 Months Posted: 15 Jul 2020 07:59 AM PDT First of all, let me just thank this awesome community of people, I really do feel like this might be one of the best, if not THE best fitness related subreddit out there, even though this sub is mostly geared towards BWF/Calisthenics/Gymnastics the people on the sub are very welcoming and answer all types of questions and generally give out good information. I feel like this is a very good place to share knowledge and progress and really keeps the people involved interested in both training and learning more, keep up the good job guys!! So as the title of the post says, I wanted to share a bit of the things I learned during this period of only doing Calisthenics/BWF at home. It started of as kind of a necessity, not that I didn't know about Bodyweight training, it's just that I was used to regular weight training at the gym and this whole pandemic kinda forced me to shift my focus to this style of resistance training. And let me say this, I'M SO GLAD IT DID. So what did I actually learn? Well:
So I've seen people argue that BWF won't get you very far in terms of Strength development and Hypertrophy, IT WILL. No joke I think that out of the 2 years of training I've accumulated at this point (not that all of those 2 years where "training smart") this 4 months really were one of the times I actually made the most progress. To give you some context I will give you some of my numbers (I'm sorry that I don't have pictures/videos):
So if someone tells you BWF is a waste of time, IT GODDAM ISN'T. I can even see a lot of changes in terms of muscle development compared to 4 months ago.
Holy sh*t I can't stress this enough, this might be the single best tweak I have made in my training that just MADE THE DIFFERENCE. Always resorting to: "Just add some weight/reps to the bar and progress" is not the way to go, and although I thought I had good form, with trying to find new ways to progress I discovered that NO, my form was still miles from perfect and I would often tell myself I had "good form", but that was just not the case. Now, I make sure to use proper tempo on each and every rep and really "control the weight" going as far as my mobility lets me go for any specific exercise.
That's basically it, I find my workouts now way more fun, and I am always looking forward to my next training session.
This kind of ties with the last point I made. I always felt anxious about going to the gym, not because I didn't like it, but having to GO to the place, leave home/school and take time to get there, then come back and also having to spend my time according to my parents schedule really made me anxious about my training sessions, like: "Is it going to go well?" or "Will I have enough time". Having my "gym" in my house that's basically just a pair of rings and some DIY stuff really made me feel like I can do it ANYWHERE and all in all just stopped worrying so much about my training sessions.
Started really training Front/Back Levers, Handstand, RTO holds, Planche (kinda weak here), really fun, enjoyable, great for strength and just pose a whole new challenge.
I swear to god, I had this thing for Front Squats, I really love them, but it was like there was no other exercise I could do instead that gave me the same level of satisfaction. I know kind of stupid right? Just do other stuff and don't stress to much about it, you might even find other things you like and/or want to achieve, *cough* Pistol Squats *cough*.
Just enjoy what you are doing, doesn't have to be specifically X or Y, just do it. Results will come, don't stress to much about setbacks and just keep at it. We are all trying to be stronger/faster/leaner but just take a step back and really think about where you started and why you started working out in the first place, we all want to live longer happier lives.
I think this one explains itself, there really are other things like family, friends, reading, watching TV, whatever makes you happy, don't obsess about one thing in your life, not just training, there is so much more to life and people obsess to much especially when it comes to fitness (this is more of a broad topic). Personally, I read a bunch of books during this time, watched a ton of Netflix (check out Dark btw), and started to learn a new language (I'm actually portuguese so this will be my third) and overall just enjoyed doing other things, even while having to study for this year's final exams.
For those interested, this was basically my workout for the last 4 months (I didn't reach the progressions all in the first day, but I worked up to them). It is a full body Split that I did 3 sometimes 2 days per week, that is split in two sections LOWER BODY and UPPER BODY, I will explain why I did this in the end. I started with 5 min of some light cardio, just to get in the mood followed by 2 min of general mobilization (this is not needed per say but for me I feel way better after doing this). LOWER BODY:
*be careful if don't feel comfortable or have good form, really take precautions before thinking of going near failure on these. The rest times between exercises are about 3:00 min. I did one exercise and only them did I move on to the next.
Well, for me I feel like this way works best, I just get too tired when I finish either the Pistols or the Nordics and I feel like I wouldn't be able to perform at my best if I paired them with other exercises. Note that this doesn't apply to the UPPER BODY section. UPPER BODY:Pair 1:
Pair 2:
These pair where done like in the RR, with 90s of rest between exercises of one pair going back and forth until all the sets were completed.
Final ThoughtsFeel free to comment, judge, give advice/notes and also share your experiences and what you learned during these last 4 months. BTW, if you read this far let me just say, Thank you! [link] [comments] | ||||||||||||||||||||||||||||||||||||
| How to break past the bottom part in the one arm chin up? Posted: 15 Jul 2020 03:05 AM PDT Hey everyone, I've been training for the OAC for a while now, and I'd like to ask for advice for breaking past the deadhang portion of the movement. First some more context where I stand at the moment:
Still, when I try to get a full rep from a deadhang, my arm won't even bend, it feels like an insurmountable feat of strength to bend that damn arm, I get on the bar and try to will myself up while screaming and turning red and nothing happens. What is my weak link here? Is there a specific way to train for the bottom part asides from the normal progressions (assisted and negatives)? It's a bit frustrating because I know that if I can get my arm to bend just a couple of degrees I'd be able to get a rep. As for training routine, I'm just following the RR template, for pulling movements I'm doing OAC negatives and one arm rows (with the rings set to the height of my groin). Due to my training setup I'm unable to do archers or use weights. No signs of tendinitis as I do really low volume and focus a lot on recovery. I'm getting obsessed with the OAC to the point where I constantly dream that I'm easily doing it out of nowhere. I even started a weight cut for the sole reason of making the movement easier. Any tip or suggestion is greatly appreciated! Wish you all a great day with tons of gains! [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Problems straightening legs during planche Posted: 14 Jul 2020 08:49 PM PDT Does anyone else have a problem straightening their legs during a straddle planche? I can't seem to get my legs straight no matter how hard I try. Is it because I need more strength? I'm also very (like extremely) immobile so it might have to do with that. If it is immobility, let me know where I am likely tight and how I can fix that. Someone else who may have had that problem or knows an answer plz reply it's been like this for a while and it's getting annoying [link] [comments] | ||||||||||||||||||||||||||||||||||||
| Posted: 14 Jul 2020 04:07 PM PDT Hi guys, I've been training Front Lever for a whole year and now I think I'm ready for one arm but I don't know how to start since my first attempts were bad. Any recommendations? [link] [comments] | ||||||||||||||||||||||||||||||||||||
| one arm front lever or one arm dragon press (OAFL VS OADP Posted: 14 Jul 2020 07:28 PM PDT Whats more difficult.the standard dragon press is more difficult and more rare then a front so im guessing the one armed version is also quite abit more difficult then a OAFL, you also cant cheat on a dragon press [link] [comments] |
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