Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-22 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-22
- TIL I've been doing push ups wrong my whole life. Thanks BWF.
- Recommended BWF routine for increasing power for striking martial arts?
- Jump rope workout ideas
- Can I get the same benefits from relatively stationary cardio that I can get from running?
- One arm chin up progression help
- Stopped seeing progress
- PT exercise recommendations for Tennis elbow?
- Long legs and short torso
- Best weighted pullups form?
- Beginner Program for calisthenics
- 3+ months on RR - notes and results
- Additional weight
- Bottom portion of pull ups
- Alternating Weighted Calisthenics/Advanced Progressions
- No amount of warmup warms up my body leading to really shitty performance and nearly leads to injuries, recommend something please?
- Shoulders are killing me!
- Pike pushups
- the L-sit
- Andrea Larosa Routines
- staying up late but still getting enough sleep?
- Lost Enjoyment In Callisthenics
- Tingling in Left Arm
- questions about gtg
- Minimalist Routine: Tips and recommendations
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-22 Posted: 21 Jul 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| TIL I've been doing push ups wrong my whole life. Thanks BWF. Posted: 21 Jul 2020 05:06 PM PDT I recently started the RR and got to the push up version. I've done push ups here and there when I feel motivated to exercise, and figured I had it down pat. Then I read the RR and saw the word protraction. I didn't realize/know that I should be fully extending my arms at the top portion so my shoulders "protract." Suddenly the push up became more difficult and I could feel my arms/chest doing work. Never to late to learn or correct your form. [link] [comments] |
| Recommended BWF routine for increasing power for striking martial arts? Posted: 22 Jul 2020 08:10 AM PDT Hello BWF, I have been reading the wiki for quite some time and I couldn't find input on increasing explosive power capacity for the purpose of striking martial arts performance, I am looking for bodyweight training programs/routines, something like the RR but for people who have already worked up to the intermediate level (at least) and are looking to increase explosive power, not just strength. Could you please point me towards the right resources? [link] [comments] |
| Posted: 22 Jul 2020 08:52 AM PDT Thinking of getting a crossropes jump rope for some fun hard cardio. Anyone here who jumps for cardio, what kind of routine do you do? A lot of the routines on the Crossrope app and on YouTube include some body weight exercises, but I'm still wanting to do the RR and so don't want to do that on the other days (except maybe some of the leg exercises like mountain climbers). RR seems best way to build muscle and strength 3x a week and add jump rope 2-3 times for cardio and extra leg workout (I may have just answered my own question, and if so thanks for letting me verbally process🤓) [link] [comments] |
| Can I get the same benefits from relatively stationary cardio that I can get from running? Posted: 22 Jul 2020 11:26 AM PDT Before the pandemic, I had gotten into a running routine at the gym that I was really enjoying: It made me less winded and gave me this zen-like sense of clarity and calm. But with the pandemic in full swing, I don't want to go my gym and risk getting covid. And even though the weather is decent right now, I live in the woods and have been getting eaten by bugs when I try to run outside. But my mental health is taking a nosedive, and I need to do something. So, is there a way to get the same benefits from exercises like burpees and jumping jacks that I can do in my own home? Last week, I tried some "HIIT" videos (they were not really HIIT) that I enjoyed, especially Pamela Reif's, and am starting to enjoy burpees for the first time in my life, so if some regimen there is an option, that'd be great. Some threads on here suggested shadowboxing and running in place, which I'm up for trying. This might sound a little nitpicky, but I ask because I've read claims that either HIIT or LISS is useless and that you need to do the other one, or that both are essential, and I'm not sure what to believe. [link] [comments] |
| One arm chin up progression help Posted: 22 Jul 2020 10:40 AM PDT During quarantine I made a goal to try and do a OAC or OAP. Currently at a point where I can do half of the motion but get stuck. I have read that the first half of the motion is much easier than the last half. Current routine: I have been doing weighted pullups 3 times a week. I currently weight 140lbs and am able to do 70 percent of my bodyweight for one rep. My current routine is either 70-80lbs for 3x5 or 90lbs for 2x5.I have recently started to incorporate negatives. I have been training for roughly 3 months and a bit. Pretty much just needed tips for exercises that would help mainly in the last half of the movement and if my form is bad (i.e. elbow not close enough to body). [link] [comments] |
| Posted: 22 Jul 2020 12:49 AM PDT So my current workout is: I think it's pretty good but I stopped seeing progress. The pull-ups started to get harder for some reason, the pushups are going good, and the legs are okay. My body hasn't changed in a while. And I was wondering if my workout is good at this point. Can you tell me if this workout is good enough to build muscle and strength? And if you see any changes that I can make to make the workout so I can build more muscle or strength can you tell me? Weight: 71kg Height: 187cm Age: 15 [link] [comments] |
| PT exercise recommendations for Tennis elbow? Posted: 22 Jul 2020 11:59 AM PDT Taking a break from arm heavy exercises in RR to recover from some significant tennis elbow. How long did you pause training to recover? Which exercises/things rehab activities helped most? Not seeking medical advice just trying to get practical advice from other peoples experiences with this common injury. Thanks! [link] [comments] |
| Posted: 22 Jul 2020 11:46 AM PDT Hey guys, first post here. I've always had the feeling that my legs are really long compared to other people my age. Like when I went to school (2 years ago) I had to wear my uniform and that's when I first noticed this. My whole lower body was completely visible in my uniform since my shirt was tucked in. I felt really uncomfortable as I was kinda skinny and the first thing that came into other people's attention when they looked at me was my legs. I used to ask around my buddies if they thought my legs were long. I also used to ask them to stand beside me and compare our proportions. I also get super conscious of this when I go to the beach as I'd be in my underpants. I know that legs are supposed to be longer that our upper half, but still, mine's were way longer. I'm 173 cms tall and, since I couldn't find the perfect 'midpoint' of the human body, I measured my belly button from the ground and it was 108 cms. That's my height:bellybutton ratio, 173:108 So I wanted to know if this was normal? Is this just me or are there people with these proportions? I've noticed some people with the same thing, but they don't really see this as an issue because they're either fat or well built. For example, Simon Panda. He has longer legs but I doesn't stand out because he has an enormous v-taper torso. And are there ways to stretch out my torso, like make it seem bigger by building some specific muscles (traps, shoulder or something) I'm 19 years old. And male btw......forgot that🙃 [link] [comments] |
| Posted: 22 Jul 2020 05:42 AM PDT So what is the consensus on weighted pullups form? Arched back or hollow back? I am kinda starting a bit arched and getting hollow as I reach the bar, but my body swings a lot with the weights and I can feel a lot of unstabilty and strength leaking. Any tips? For the record, I'm using 6L. water bottles if that matters. [link] [comments] |
| Beginner Program for calisthenics Posted: 22 Jul 2020 11:24 AM PDT Does any know a good program for someone wanting to get into calisthenics. I took off from the gym for 2 years and just starting back up. I have been lifting weights for 3 months so far but looking for something different. Any recommendations? [link] [comments] |
| 3+ months on RR - notes and results Posted: 22 Jul 2020 11:13 AM PDT M28, 6'1, 215lbs Background Like everyone, I found the first few weeks of lockdown to be pure hell. I live with my wife (F28) and two kids (M3 and F1). We spent the first three weeks miserable and at each other's throats until we developed a new routine for the family, and things have been super ever since. When my gym closed, I did nothing for a month before discovering this sub, and I've been doing a slightly modified version of the RR since the end of April, at least twice a week, and often 3x a week. I did bodybuilding with fuckarounditis in my late teens and did the Leangains protocol in my early twenties, and then nothing the last two years or so. Routine Warmup: 3x20 deadbugs 1x12 Yuri shoulder stretch Working pairs (3x8-12): Pull up 8x Bulgarian Split Squat 12x Banded Ring dips 6x Horizontal row 7x Pike push-up 9x Hinge - Single-Leg Romanian Deadlift 12x Finishers: Lateral raise 3x11 Front raise 3x11 3x25 Glute bridge Notes I block two hours from the first warmup to the final finisher, which includes quite a few minutes of catching my breath. I train with max intensity, so I am wheezing after each pair and require a few minute break. My muscles are sore (the good kind) the next day, and quite often the second day after as well. I don't get how people on this sub recover quick enough to train every 48 hours when I'm at max ~70% performance; perhaps it's the difference in intensity. In these 3+ months, I've been able to train 3x in a week very infrequently. I've neglected abs my whole life, and I still don't take it seriously enough. I can rarely be bothered doing the ab work after my routine. Modifications I'm interested in hypertrophy, not skill work, so I upped the rep ranges to 8-12 per exercises, aiming to increase the difficulty or rep count from workout to workout to get progressive overload and hypertrophy. $$$ I live and work in greater NYC, and I'm used to spending $600-$1800 per year on gym memberships. I bought a pull-up bar, rings, mat, and resistance bands for less than $150, and I don't think I'm signing up for the gym again. Diet I love food; it's like a drug to me. I almost love food more than I love my wife and kids, whom I adore more than anything. I've typically been 25-30% bf for as long as I can remember. Just breathing near carbs gets me fat, so on most days I'll have one meal a day (OMAD) of meat, chicken, or fish, with a lot of veg, and a daily carb count below 25g. My wife is a 10/10 cook, better than almost any restaurant, and she cooks healthy grilled or baked proteins 9/10, nothing saucy or fried. I've tightened my diet over the past few months, cutting carbs heavily and eating clean. I treat myself to one reward day a week where I have my favorite craft burger and buffalo wings, or my signature is a glazed rack of beef back ribs (I have taken up smoking as a hobby in quarantine!) I'm an observant Jew, and we have the equivalent of Christmas every Saturday (Shabbos), and if you're familiar with the cuisine, I find all the treats very hard to resist over the long term (Challah / Kugel / Chulent). I can resist my cravings for a week, and maybe two, but I will be extremely grumpy if I don't get that treat soon. I don't find that diet/substitute foods, e.g., keto cereal can scratch that itch for me at all. I am under no illusion that if I were to eat clean for two weeks straight that I would lose 10lbs in a second, but while I'd love to be shredded, I love eating even more. The next step for me is probably to suck it up for two weeks to a month and get leaner, and I'd expect to be able to train far better doing bodyweight movements with less bodyweight! Sleep I typically get 8 hours most nights. We have a good routine - my wife is up at 5 am every day, so she's up with the kids alone from when they stir till around 7 am when I get up, and she crashes around 6 pm, which is when I do bath and bed routines with the kids till around 8 pm, and I'm in bed around 10 pm. On Friday nights, I try to get 12 hours, which is the holy grail, but it's not always easy. Supplements On exercise days and the day after, I'll have 100g of protein in a shake (500cals). If I'm sore the second day after a workout, I'll have another shake. I take a multivitamin, 5g of creatine, and I drink a lot of green tea. Results My weight has hovered in the 210-215 range, but the results in the mirror and my clothes have been nothing short of spectacular. I have gained serious size in my arms, chest, shoulders, back, and legs, and my waist is several inches smaller. Knee pain - my knees used to click a lot and hurt sometimes - they're perfect now. Back pain - around the new year, I started experiencing excruciating back pain, which my osteopath wryly diagnosed as "youth leaving the body." I had MRI's and X-rays, and it was nothing. Doing the RR has strengthened my back and core, and alongside a new office chair, my back pain is a distant memory. Shoulder impinging - I have had rotator cuff issues for years from an ego lifting incline dumbbell accident years ago. My shoulder health is perfect, with no clicking, no pain, no impingement. Anterior pelvic tilt - I have somehow become more in tune with my body, and I am now consciously aware of my posture, and I stand far better now. My overall comment is that I look and feel so much better - even better than when I was lifting weights. Misc Cues matter a lot to get optimal results. You need to do the movements with good form, and the mind-muscle connection helps you do the movement right. Our sex life has been pretty good generally, but it's improved linearly and notably alongside my progress on the RR. I work in finance - the concept of compounding is deceptively powerful - 0.99365 is 0.03, whereas 1.01365 is 37.70 - or in plain English, incremental progress drives exponential gains. Just showing up, doing the work, and getting a little better every day will transform you if you can sustain it long enough. Next steps I should do a day or two of pure ab work, and I should eat clean for two weeks to a month to reap the rewards better and make more progress. TLDR The RR is gold. I'm in my best shape. It's full-body compound exercises. It's cheap. It's convenient. It works. Do it. [link] [comments] |
| Posted: 22 Jul 2020 03:04 AM PDT Hi guys! It comes a moment in bodyweight training when you feel the need for some extra weight, so my question for you is: What is your favourite method of adding weight? For me, pushups are too easy, therefore I have to put a dumbbell in my backpack to make the exercise harder. The bad part is that this is not that comfortable, and the dumbbell always glides on one side. Do you have other methods for this? When it comes to pull-ups, I recently bought a dip-belt and it feels better than my old technique of putting my dumbbell in the backpack. Same for dips, obviously. I also wrote an article on my website about dip belts, so if you want to check it out I'll leave the link here. This is not a fancy article, it's just a simple guide on how to wear a dip belt properly and who can benefit from wearing one, so don't expect to find mind-blowing information. Let me know how you usually add weight and what do you think I should also include in my article. [link] [comments] |
| Posted: 22 Jul 2020 02:10 AM PDT I'm pretty weak at the bottom portion of a pull up but I'm stronger at the upper portion. What are some ways to specifically improve the bottom portion? [link] [comments] |
| Alternating Weighted Calisthenics/Advanced Progressions Posted: 22 Jul 2020 04:58 AM PDT Hello Everyone, I am currently doing the Thenx Intermediate Programm and I am almost done. After that i would like to start with weighted calisthencis. My issue with that is that i would stick to the basic exercises with more weight. So no Archer Pullups etc. since i started incorporating harder progressions in my workouts. In your opinion, would it make sense to alternate between a pure basic weighted calisthencis strength week and the next week would be a week of harder progression calisthenics. In my mind it makes sense because with the harder progressions you also go for strength and the week before that would improve the execution(maybe?^^) due to training with more weight. Or should i just stick with one of these for a few months and then do the other if i feel that i progressed adequately(ie more thatn 8 reps for 3-4 sets with the selected weight/progression)? My goal in general is as you might have thought is getting stronger and in turn progress to harder progressions. Thanks everyone :) [link] [comments] |
| Posted: 22 Jul 2020 07:41 AM PDT I have been following the one in the RR but just doesn't do it for me. Online warm-up tutorials are themselves a whole damn workout or just cardio. Please help After much hardwork and dedication and making a lot of progress Calisthenics is not fun anymore [link] [comments] |
| Posted: 22 Jul 2020 03:52 AM PDT So I worked out whilst having early symptoms of a cold, just pull ups yesterday, this morning I woke up with the cold I thought was coming, and a horrible dull shoulder ache from the pull ups, is this normal? I have been doing bwf for about 6 months and not had this pain before. Any tips other than rest and protein to boost recovery? [link] [comments] |
| Posted: 22 Jul 2020 06:17 AM PDT Pike pushups feel normal and fine and i have good form but when i add weight and do reps from 1-6 i can feel pressure in my head, is this because im upside down or just because of the heavy weight, only feel it on this exercise. Any advice appreciated [link] [comments] |
| Posted: 22 Jul 2020 02:28 AM PDT For content, I am a 17 year old male. I have a bit of a background in gymnastics which is where I first learnt the L-sit, but this was years ago. I am also pretty underweight; skinny arms, legs etc just not a lot of muscle at all. Lately I have been eating more and training a lot. But that's not the purpose of this post. The real reason for this post is the L-sit. Since I started training a few months ago I've been incorporating them into my routine since I could somehow still it and didn't really find it too difficult. I mostly just do it 10-15 seconds for reps. But yesterday I decided to see what my max would be. I got ~35 seconds. Is this a lot? Google says the world record is 38.2 seconds. But I've also seen people on Reddit claim 44 casually. And there's also another video of a guy doing 52. If the world record is actually around the one minute mark, I might actually think about breaking it. Since with little to no training I also got a 35. The last thing people would expect from skinny ol' spaghetti arm me would be an athletic world record attempt. But honestly, chances are the actual world record is probably like 5 minutes if not way more. I'm just going of off what google said here. [link] [comments] |
| Posted: 22 Jul 2020 02:24 AM PDT Hello everyone, I started doing calisthenics or almost 4 months now and I've been progressing quite fast and I was wondering what were your guys opinion on Andrea Larosa's Routines that he sells on his website. Do you guys recommend buying any of his programs? I'm afraid of buying and either end up not being able to follow through because Andrea Larosa is a beast of calisthenics or ends up getting something very generic that I could find in any Youtube Video. The current routines that I follow are: Upper body - Beginner Hannibal For King Workout (Which I found on Youtube and on some forums a more detailed version of the training) and a Leg Workout from the app "Street Workout". For these 4 months I've been changing routine depending on how easy the routine was for me, going from many different videos and apps. Hope you guys read this and help me out with your opinions :) [link] [comments] |
| staying up late but still getting enough sleep? Posted: 22 Jul 2020 12:03 AM PDT i usually stay up until 2-3 am(hell im even writing this at 3am) but still manage to get 8-10 hours of sleep. is this still hurting my gains? [link] [comments] |
| Lost Enjoyment In Callisthenics Posted: 22 Jul 2020 05:44 AM PDT I've been working out for over a year and a half now, started at the gym then 8 months in switched to callisthenics. I loved the changed and made so much progress really quickly. I have since lost all enjoyment since lock-down and decided I want to go back to regular weight lifting with a mix of Callisthenics. Has anyone else felt like this and would anyone be able to point me in the right direction to find a good Callisthenics/Weight lifting routine for the gyms reopening on the 25th? I checked through the sidebar and had a gander looking for a mixed routine but couldn't find anything that wasn't too Callisthenics based. I would prefer it to be 70% weights 30% callisthenics but I am also not sure if this is optimal for muscle/strength gains. [link] [comments] |
| Posted: 22 Jul 2020 05:08 AM PDT DISCLAIMER: Not seeking, nor expecting, professional advice. Merely asking for a few pointers ; any and all comments are welcome. First things first, I'm quite certain this is not linked to a serious disease - neurological or otherwise. Considering the severity of the tingling, I'm also sure that I'm not having a stroke or heart attack. That, and the fact I'm only 16, means the odds are more or less in my favour. Or, at least, I hope so. Anyway, I digress. Towards the end of my last workout, I experienced a tingling in my left arm. It was in and around the forearm; not painful, but uncomfortable. At the time I was doing push-ups and thought nothing of it. I charged through and wrapped up, ignoring the pins and needles. When I finished, though, the pain dissipated and became nothing more than a memory. Until today. This time it came halfway through my workout. While doing push-ups (again), it happened. The same funny sensation. The same place. It wasn't exactly unbearable - (far from it, actually) - but enough to make me stop. Hence why I'm here. What do I do? Bear in mind, I always stretch and warm up. So I suppose we can rule that out. Again guys, I need all the help I can get! Thanks. [link] [comments] |
| Posted: 21 Jul 2020 11:52 PM PDT I've started doing gtg today by doing about 4 pullups every time I feel like it. I'm just curious to know about anyone else who has made good progress with gtg and how long it took for y'all to see results. thanks. [link] [comments] |
| Minimalist Routine: Tips and recommendations Posted: 21 Jul 2020 11:12 PM PDT Hello, so for about four weeks now I have been doing the minimalist routine and some of its recommended additional workouts. The break down is as follows 4 days a week 4 Circuits in total One circuit consists of 1 Set of Rows, 12 reps 1 set of squats, 12 reps 1 set of push ups, 12 reps 1 set of lunges, 12 reps per leg 1 ser of hinges, 12 reps 1 set of calf raises, 12 reps Shoulder taps for 1 minute 3 pull ups I also start this off with ten minutes of light walking and break up the circuits with a minute and a half in between each circuit. Ive seen results already in my posture, performance, and strength. My question is, what would be good to add to this routine to help increase an over all quality workout. I want to improve my leg strength and cardio the most with a decent focus in upper body. I am thinking of reducing this current routine down to three a day and splitting them apart Phase 1 of the Mobility/Skill day routine. As well as I am doing IF with a 6/18 split. [link] [comments] |
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