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    Bodyweight Fitness: Motivation Monday for 2020-07-06

    July 06, 2020

    Bodyweight Fitness: Motivation Monday for 2020-07-06

    Motivation Monday for 2020-07-06

    Posted: 05 Jul 2020 11:08 PM PDT

    Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories!

    Anything goes in this thread, as long as it's motivating. Let's get started!

    Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel!

    Join our live chatroom on Discord! You can find the web client by clicking this link, here.

    We're also on Facebook, Instagram, and Twitter!

    submitted by /u/AutoModerator
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    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-06

    Posted: 05 Jul 2020 11:08 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:

    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
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    No access to gym, park, or sturdy table. Short and female. Help how to start pullup progression?

    Posted: 06 Jul 2020 08:06 AM PDT

    I want to start RR but I'm a bit overwhelmed about it. It seems just not feasible for me right now but I'm intimidated by all the "non negotiable" language. I was hoping to find a zero equipment routine honestly. Maybe I just need reassurance it's better to start an imperfect program than to do nothing until it's perfect? If that's true?? I was considering Convict Conditioning because I could actually just start it right now (though I'll run into the same issues with pullups eventually but maybe the plague will be over), but I've read all this stuff about it being a terrible program now so I'm just kinda lost. Is it okay for a beginner? I don't need a program I'm going to get married to. I just want to be strong again and I'm as weak as overcooked spaghetti currently. I'm underweight and sedentary.

    I live in an apartment and historically have had a doorway pullup bar that actually damaged the wall (previous apartment). I don't own a bar anymore. I can't do a single pullup and I expect I can't do a single scapular pull from a dead hang. Exacerbating this is that I need to take a huge leap to reach anything traditionally used for pullups because I'm very short and that jolt seems to sap my strength.

    I don't have a sturdy table of any kind.

    Gyms are closed, parks are closed.

    Aside from pull ups I also have no idea where to find something like parallel bars. I don't even have stationary chairs - we sit on the floor to eat.

    Thoughts, tips, reassurance? Is convict conditioning so awful I shouldn't bother? I don't need to progress as fast as possible... I just want to start SOMETHING, I need a progression that starts EXTREMELY easy on push ups and pull ups, and I'm nervous to pick wrong.

    Edit: Thanks for all the advice so far everyone. I'm totally still open to more, but just wanted to say I am really pleasantly surprised by how kind & helpful people on this sub are. I have had kinda negative experiences on other fitness subs and this is my first time posting here and you have all been so encouraging + informative. I'm still feeling a bit indecisive but leaning towards CC just because it feels more accessible for my current fitness+equipment situation, temporarily replacing any pull-up-bar-requirement with alternative equipmentless back exercises until things are safe enough to use my apartment gym for a real pull-up progression.

    submitted by /u/Profile-Specialist
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    Chicken breast tip

    Posted: 06 Jul 2020 08:49 AM PDT

    So, chicken breast, is the kind of food we all love to hate a little, is super good for us but I believe my grandma's shoe taste better, and im not the only one.

    Is there a way to improve this? Well, yeah! This might be known but I never saw it in a fitness channel (it might be out there) so I decided to tell you my wisdom (wich is not really mine).

    1 hour before cooking it, put the chicken breast to marinate in cold salted water, after 45 minutes there (or 15 minutes before cooking) change the water for just cold water (no salt). Then just take it off, and cook it like you would normally do.

    The chicken breast will be way more humid (unless you overcook it), almost like a thigh, and the interior will be salted too.

    This applies to an entire chicken, but instead of an hour, make it 3, and 1 hour before cooking change the water.

    Hope it helps.

    submitted by /u/Ganceany
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    First week of workouts following the Recommended Routine and dieting at the same time - What I found out about myself and where to go from here?

    Posted: 06 Jul 2020 09:08 AM PDT

    Rather than a TLDR I've bolded numbers and most important info if you just want to skim.

    28 Male, 5ft 9in tall. When I started I weighed 82.6kg (182.1lb), I don't know my body fat but it sure isn't low.

    I decided to begin working out/lose weight during this pandemic as a way to focus on changing one of the things I can control, rather than the things I can't. I'm an absolute sugar addict (not drinks)/bad food addict and ate my way through depression. Covid has stopped regular trips to takeaways for me and my partner so now seemed like a good time to try this and hopefully continue after. I'm exercising to improve looks, confidence in myself and my mental health.

    I did 3 workouts last week and aimed to do them Monday, Wednesday and Friday with the weekend off as I thought I would need the break being new to this. I also am restricting my diet to about 500 below TDEE, using the Lose it! App as it moves the calorie goal with your weight, and tracks macro nutrients by scanning packaging with a goal of over 85g of protein a day. All very easy.

    I bought a pullup bar that hangs from a door, rings/straps, and a resistance band which all came to about £100, I also decided to simplify and organise my progress like this with sticky printouts I can put in a book with space for notes.

    The first session I hadn't started taking notes and was more focused on finding out my capabilities and learning the correct motions, but I went through every exercise and found:

    Monday, Day one:

    • Warmup revealed surprising weakness in my shoulders already, Yuris Band Warmup in particular.
    • Deadbugs are hard as hell for me and I struggled to complete 30 seconds worth, my muscles shudder.
    • My legs were actually pretty strong, 3x8 squats felt like a light workout to me.
    • I have zero pull up ability as the band warmup hinted at, in fact I couldn't even do a proper Scapular pull. While hanging I found the muscles connected from my pecs to shoulders(?) were stretching to near painful levels, obviously never been used. This is one of the most shocking reveals to me and I'm both disappointed and motivated to change this.
    • I attempted a Parallel Support Hold on rings as, while I heard it's harder, it's worth getting used to rings. My arms shook so much and I was so imbalanced for the few seconds I was up I had to stop, worried I'd slip and buckle my elbow. I swapped to a corner of a counter to do the hold and with great difficulty get above 25 seconds.
    • I didn't attempt full push ups as in the past I hadn't been successful, Incline push ups from kitchen counter height felt like a good workout difficulty.
    • I loved doing rows on rings! I could do them really quite well, I kept increasing the incline until I felt like it was getting difficult.
    • Plank and Arch Holds (can't do Reverse Hyperextension as I have no space or surface) were very hard, muscles shuddered a lot.
    • I didn't understand where the parts of my body Banded Pallof Press and the deadlifts were supposed to be working, I felt the Press most my arms but it's a core exercise? And the Hinges I mostly struggle with balance.

    Wednesday, Day two:

    Now making notes as I worked out I'll add them here.

    • Shoulder Band Warmup - 8 Left and Right
    • Squat Sky Reaches - 10 Left and Right
    • GMB wrist prep - 10 each
    • Deadbugs - 30 Seconds broken up into 10 sec parts
    • ArchHangs - 3 seconds, poor form and far too hard.

    • Easier Squat Progress - 10 normal squats

    • Bulg Split Squat - 7Fail, 5, 5 Left and Right

    • Scapular Pulls - Assisted 3,5,4

    • Single Leg Deadlift - 8,8,8 Left and Right

    • Negative Dips - 5,5,5

    • Incline Push-up - 8,8,8 Lower Bath Edge

    • Incline Rows - 9!,8,8

    • Plank - 30,30,30

    • Banded Pallof press - 12,12,12

    • Arch Raise Hold - 30,30,30

    • I increased to Bulgarian Split Squats and to my surprise failed at 7 and follow ups only risked a 5. 6 is probably right for me. I don't know where to put my unused leg out the way, I try not to provide any lift with it, only balance.

    • I had to create a level 0 for pull ups and keep my toes on the ground for Assisted Scapular Pulls providing as little help as I could handle.

    • I changed to Negative dips as I just dislike holding a position, I preferred struggling to near failure at 5 reps than ok/struggling to 30 seconds.

    • Used the lower surface of my bath to make push ups a bit harder. I accidentally did 9 Incline rows because I was having too much fun.

    • With an awful lot of grunting and shuddering I can do up to 30 seconds repeatedly for Plank and Arch Body Holds. The point of Pallof Press still eludes me.

    • Still had pec pain towards shoulder during hangs, this whole exercise left me exhausted and I was looking forward to that two days off but there was still day three left.

    Friday, Day three:

    I was incredibly achy Friday and almost pushed back the exercise by a day, but I'd have felt terrible and like I was quitting so I did what I could:

    • Shoulder Band Warmup - 6 Left and Right
    • Squat Sky Reaches - 5 Left and Right
    • GMB wrist prep - 10 each
    • Deadbugs - 30 Seconds broken up into 10 sec parts
    • ArchHangs - None, I didn't feel capable
    • Easier Squat Progress - 10 normal squats

    • Bulg Split Squat - 5, 5, 5 Left and Right
    • Scapular Pulls - Assisted 7,7,7
    • Single Leg Deadlift - 7Fail,7,7 Left and Right
    • PBar Support hold - 20,20,20
    • Incline Push-up - 8,8,8 Kitchen Counter
    • Incline Rows - 8,8,8
    • Plank - 30,30,30
    • Banded Pallof press - 12,12,12

    • Arch Raise Hold - 30,30,30

    • Warmup went as normal, just more tired. Decided not to do Archhangs as there was no way I was capable.

    • Lower Bulgarian Split squats but I was capable to 5.

    • I failed on the single leg dead lift to begin with mostly because of balance, found them tiring.

    • Had to go back to corner counter parallel supports at 20 seconds.

    • I failed immediately pushup one on the lower bath edge, my arms were dead. Had to do an easier height on the kitchen counter.

    • Only just managed to do my usual incline rows, was determined to do the bit I enjoyed most!

    • Amazingly, Plank and Arch Holds at 30secs each x3 were soooo much easier than before, much less grunts and shuddering!

    • The mystery of the Banded Pallof Press has yet to reveal itself. Minimal core workout but as my arms were so tired I just felt it there.

    • Despite this workout feeling devastating I found I had pretty much recovered by sunday so much I was tempted to work out, I decided to stick to my weekend offs though.

    And just for completeness, I'm trying to also walk nearly everyday up to a mile as I have poor cardio, my diet is under 1750 calories a day which I have never gone over and sometimes as low as 1400 and meeting/exceeding my 85g protein goal.

    Meals lately have been a lot of meats and some carby sides, chicken, steak, bacon, eggs, beans, tuna, peanut butter/wholemeal bread, burgers and being a brit, at least 1-2 cups of tea with as little sugar/milk as I can cope. Due to covid I'm getting food delivered so I can vary it up at my next delivery. I'm a picky veg eater so I take supplements to fill out things missing in my diet: B9 Folic acid, B12, D3, K2, C and Cod Liver Omega 3.

    I guess the point of this post is...am I doing this right? Does /r/BodyWeightFitness have any insights, and how much don't I know about what I don't know?

    submitted by /u/Vulwulf
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    Growing the butt

    Posted: 06 Jul 2020 11:02 AM PDT

    So I'm relatively fit and lean( I don't mind the way my body looks) but I want to grow my butt more especially without growing my thighs and legs as much. I know all the muscles are connected so I can't particularly solely isolate the butt muscles, but are there any suggestions? I haven't tried heavy weights and I'm considering getting a resistance band. Any suggestions, workout wise and diet wise? I'm 17.

    submitted by /u/Rachel2Gellar
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    BWF and other sports

    Posted: 06 Jul 2020 08:35 AM PDT

    How do you handle other sport you do together with BFW? I'm doing BFW for over a year now until now I didn't really bother to really think about it. But since I am having problems progressing I want to get some things in order. This is mainly my nutrition and the combination with other sports. During winter I go snowboarding once or twice a week, during summer I go one to three times mountainbiking/downhill riding.

    I read that I should eat the additional burned calories? How do you handle that? I sometimes measure my burned calories with my Polar sports watch, but a day with a little longer biking tour according to it easily surpasses the 5k burned calories per day which is a obscene amount to eat. Snowboarding on the other side goes quite heavily into the legs. And how to rest? BFW is my "sport of dedication" whilst the others are easier to perform for me because they are more fun in the classical sense and have a social component. So usually I "force" myself to do BFW three times a week, but I also don't want to miss out on the other stuff.

    Is there someone among you with a similar situation which has solved it in a way that you still progress in BFW?

    submitted by /u/FriedrichNietzsche84
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    I'm 30% body fat but want to do calisthenics.

    Posted: 06 Jul 2020 09:19 AM PDT

    Hi all, I'm new here I've dabbled in the past with cali but I'm looking to get into it big time... as you can see by the title I'm around the 29-30% body fat mark according to my scales. Will it be hard for me to start this as I'm a frequent lifter but my body fat is high. I'm looking for some advice and best places to progress my skills. Any advice is welcome thanks in advance.

    submitted by /u/brad667
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    Pull-up training

    Posted: 06 Jul 2020 11:10 AM PDT

    Hello! I can do 2-3 pullups in a row. I fill the rest of the set with some negatives. During my negatives i hold and stay at the top for couple seconds and when im at the 90° angle i hold couple of seconds. I do 3x10. Is this a good way of improving my pull-up reps or are there other/better ways to improve?

    Thanks :)

    submitted by /u/SaltyLifestyle
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    No screw pull-up bar

    Posted: 06 Jul 2020 10:58 AM PDT

    Hello,

    Just wanted to see if anyone has bought the Evolve Pull-up bar. Seems like a good idea to put it in my corridor and do ring dips off of. In the website there's a picture of 5 dudes hanging off it so it looks really strong.

    Pull-up bae

    submitted by /u/large_escalators
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    Upper body exercises not involving wrists

    Posted: 06 Jul 2020 04:52 AM PDT

    So I fell from about a 1.5 meter height and hurt my left wrist so i cant grip nor support my weight on it.

    Anyway, what can i do to not lose all my strength while it heals? Im looking for exercises for each upper body muscles that i dont need my wrists for

    submitted by /u/YaronL16
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    I found an handstand progression sheet

    Posted: 05 Jul 2020 11:32 PM PDT

    This is a sheet that i found online and it is good for handstand progression.

    Pin in handstand progression

    https://docs.google.com/spreadsheets/d/1zgt91sBpS3a6q1JUJz4NtyBY89l0qZrH7XXEZ-3OAO4/edit?usp=drivesdk

    submitted by /u/mariolim
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    Is special K high protein cereal good?

    Posted: 06 Jul 2020 11:21 AM PDT

    I have no time in my mornings to make anything. All I wanted to know was if special k high protein cereal was good to eat? I would also be eating oatmeal with it

    submitted by /u/squidd2004
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    I want to get into shape, how should i know my muscles are at their limits when im training?

    Posted: 06 Jul 2020 11:15 AM PDT

    I do 50 situps and 20 pushups everyday, but i feel like my body can do more than that because I don't feel extremely tired 10 minutes after training, how should i train to make the muscles regret their existince?

    submitted by /u/kurdish-devil
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    Is working out at night effective?

    Posted: 06 Jul 2020 11:10 AM PDT

    I've started working out at home about 2 weeks ago, and I usually prefer to do it around 1-2 am. I've seen some people say they don't work out before going to sleep as it messes with their sleep cycle, but I've not faced any difficulties in falling asleep.
    Is there any harm in continuing to do so?

    submitted by /u/Trouble_in-paradise
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    How would you train someone that could only train on the weekends?

    Posted: 05 Jul 2020 10:06 PM PDT

    A good friend hit me up recently, told me that he wanted to start bodyweight workouts and he wants my help. He has a 9-5 job and a small business on the side so his weekdays are very busy. How should I structure his workouts? Here are sample templates I came up with:

    • RR on saturday; cardio + full body mobility on sunday
    • Upper on saturday; core + lower on sunday
    • Push + Squat on saturday; Pull + Hinge on Sunday

    P.S. I know some of you will say that "working out is only 1 hour per day and if he really wanted to he could do RR 3 times a week" but I don't want to make light of his busy work schedule and I want to work with what he wants to give.

    submitted by /u/MikTheAsian
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    Pull Up Bar?

    Posted: 06 Jul 2020 11:03 AM PDT

    I'm looking around for a cheap door frame pull up bar. Target has one but the reviews are iffy. Any suggestions?

    submitted by /u/creamoftartarsauce
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    Hello, i’m currently 17 years old and around 6’ 1” and 135 pounds. I want to start gaining muscle and i would prefer it to be lean muscle. The issue is, i have no idea where to start. I don’t have access to a gym at the moment so any advice would be helpful.

    Posted: 06 Jul 2020 10:34 AM PDT

    Title ^

    submitted by /u/AquaCam03
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    Handbalance and grip training

    Posted: 06 Jul 2020 10:25 AM PDT

    I also considered posting in r/GripTraining and r/handbalancing but since my question is about cross-training the two, I figured that here might be the best place. So, are there people regularly training grip and handbalancing? How does one affect the other recovery-wise? Do you feel improvement in handbalance from increased grip strength?

    I did my first "grip workout" (random grip exercises for ~20 minutes until my forearms burned) yesterday and today handstands were more painful but not worse than usual. Also my elbows felt weak but there was no pain. Does it get better over time or should I limit my grip training to days right before non-handstand days?

    submitted by /u/handstandler
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    Is it normal for the max amount of reps to go down over multiple work-outs?

    Posted: 06 Jul 2020 10:13 AM PDT

    I started with the recommended bodyweight fitness routine a week ago, so I'm a complete beginner. I eat well, with enough protein, and have done the full routine 3 times now. So maybe it's too early to ask questions, but this seemed weird to me and I can't find it in FAQ/earlier posts.

    For most exercises I could do more or the same amount of reps in the later work-outs, but not for pull-ups and dips. The first time (Monday) I could do 3x5 full pull-ups, 3x8+ negative dips. When I did the second work-out (Wednesday) I could not manage any dips at all (only a total 30s support hold during warm-up) and only 2 full pull-ups. I figured that this might be because I still had muscle soreness, especially in the tricep area, so for the third work-out I waited until Sunday, until the soreness was gone. But this time I could not manage any full pull-ups and only a few negative dips.

    I don't think my technique / form changed significantly so that should not be the reason. Soreness does not seem to be the reason. I don't feel any pain, which I would expect if this was some kind of injury.

    So my question is, is this normal? What is the cause? Is there something I should do differently and when can I expect to actually get better at this exercise instead of worse?

    Please tell me if you need more information about how I do the work-out to give an answer.

    submitted by /u/NieuwsAlt
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    Question about the pectoralis.

    Posted: 06 Jul 2020 10:05 AM PDT

    So I have been doing bodyweight exercises for almost 10 moths now. A large portion of those months I haven't been able to train my pecs due to an injury. Therefore they are a bit "lacking" compared to the rest of my body.

    Now, whenever I do dips or all sort if push up variations such as inclined/declined push ups, diamond push ups, wide push ups etc. the next day I only have muscle pain in one specific region of my pecs: http://imgur.com/a/lFTMq6n (I highlited the area blue) This part of my pecs also got the most muscle and it is like the more down you go, the less muscle exists. In the past I have lifted as well (nothing too special) and the thing happened then as is happening right now with body weight exercises.

    My question is if anyone knows what I'm doing wrong or how I can improve/fix this problem?

    submitted by /u/Dizzy-West
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    What is the difference between Dejan Stipke and Osvaldo Lugones?

    Posted: 06 Jul 2020 10:00 AM PDT

    What I mean is that both of them are pretty strong athletes but with very different bodies.

    Dejan Stipke is more massive and has a generally bigger body

    Osvaldo Lugones on the other side is small than him.

    Greg Doucette said that cutting and bulking don't matter for building muscle but I guess the difference between their bodies lies to the fact that Dejan bulks and Osvaldo prefers to be lean year around .

    Or is it pure genetics.

    Or the different style of training :Dejan:weighted calisthenics Osvaldo: free weights calisthenics .

    submitted by /u/cocor4o
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    Shoulders moving forward during handstand

    Posted: 06 Jul 2020 09:53 AM PDT

    I've been training handstand for about 2 and a half months now and having problems with alignment

    https://imgur.com/a/5EnMim0

    Could anyone please share some advice or cues to align hips over shoulders without having my shoulders move forward? Any help would be appreciated :)

    submitted by /u/texhazsmeg3
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    I want to get into fitness but don’t want to go to a gym

    Posted: 06 Jul 2020 09:50 AM PDT

    I'm 16 and I've never worked out before. I'm about 5'10 and 165lbs can someone give me some at home workouts I can do to get started . Btw I don't think I can do a pull up😭 but I can do some push ups

    submitted by /u/skdoroej
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    What's the right amount of volume for one arm pull-up negative training?

    Posted: 06 Jul 2020 06:51 AM PDT

    I've been doing negative one arm pull-ups lately, but I'm not really sure what the right amount of volume is. I currently take around 5-7 seconds to go all the way down and I do that on each arm 3-4 times, but I have a feeling that this is on the low end in terms of volume. I would love to hear you guy's take on this.

    submitted by /u/floewqua
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