Bodyweight Fitness: Motivation Monday for 2020-07-13 |
- Motivation Monday for 2020-07-13
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-13
- I did 30000+ pull-ups in a year
- How much do you value other health aspects of your life ?
- For those of you who want to keep some calisthenics in their gym routine (3 day a week full body routine)
- What your thoughts on this gymnast video about planche training?
- Fundamental lift + Bodyweight (Weighted) and Skills, It's good routine but it might be perfect. HELP ME give me your opinion and your knowledge
- L sit thigh cramp
- Should I do more pull ups/chin ups?
- Toe problems during pushups
- Substitute for parallel bar support holds?
- Difficult to eat enough
- My current routine (Suggest/ Correct what I'm doing wrong)
| Motivation Monday for 2020-07-13 Posted: 12 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. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-13 Posted: 12 Jul 2020 11:08 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] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| I did 30000+ pull-ups in a year Posted: 12 Jul 2020 10:43 PM PDT This chronicles by descent into the stupidity of 30566 pull-ups in a year. I want to first start by saying this: DO NOT DO THIS. This act of masochism was only done because I have a femoral impingement in my hip and couldn't really exercise so I needed a way to continue to push myself without injuring my lower body any more. I decided I would try to do 20k pull-ups in the year inspired by Kane Sumbat's New Years day pullup challenge where he does the year in pull-ups in a single day. I'm probably gonna get some hate for this and how stupid it is and I know it is trust me but just wanted to share something I did. I haven't seen really any kind of workouts or information on high volume pullups so here you go. I started the challenge doing 250 pull-ups for a birthday and was INCREDIBLY sore. My grip strength was nowhere where it needed to be so my forearms and lats were sore for at least 4-5 days afterwards. After that I just kept with my schedule and if I was doing 150 or less pull-ups in a workout than I would do 10 reps per set. Any high volume day of more than 150 than I would do 5-6 pull-ups every minute on the minute till I hit my goal. My highest peak was 600 in 100 minutes. I really wanted to hit 1000 and I think I could've but I had exposed blisters on both hands that was making it just too painful. For the first 8 months I was averaging around 100 per day and my lats were almost always sore. I didn't allow my body nearly enough time to recover. Around the time our quarantine ended, my hips were feeling a lot better so I was able to incorporate weights back into my lower body workouts. I gained around 10 lbs over the next 4 months and ended my year at 175 lbs. I felt bigger and stronger overall but this made the pull-ups much more of an effort so I decided I wouldn't go for 100/day but 30k pull-ups was a solid goal as I originally only planned for 20k. Workouts: -Weighted pull-ups and chinups twice a week -High volume pull-ups >150 on Saturdays -Rest days or 50-100 on the other days A key to doing high volume pull-ups is to never get pumped. My sweet spot was 6 pull-ups every minute on the minute and I could really just get into a zone. It was similar to a runner's high or swimming for a long time, you don't really feel your arms or back anymore. Injury Prevention: I used to rock climb a lot in the past so I'd already had a history with elbow issues. They've actually never gone away but I found ways to manage and improve them. Where you actually grip the bar is very important, you want the bar in the palm of your hand so your fingers aren't doing the work. Just watch an AthleanX video on pull-ups so you can really nail down your form. A pullup is more technical than I thought and it's important to get it all right when doing a ton. Jamming a lacrosse ball was key to loosen up tender and tough spots on my elbow and forearms. I did that consistently 3-4 times a week. I also iced my elbows and forearms with an ice cube 2-3 times a week typically after a heavy pullup or deadlift session. The last thing I did was eccentric and concentric wrist curls for 9 minutes every other day, and this really helped heal and strengthen my golfers/tennis elbow. I also did some shoulder therapy with light weights too. I have always had an aptitude towards pull-ups and could do 20 full range of motion before I started. I planned out the whole year in a spreadsheet and did lots of birthday pull-ups (age X 10) for my friends and family but mainly stuck doing weighted pull-ups twice a week and taking 1-2 rest days a week. My rules: 1) Full ROM only, no 75% and up. Full to nearly full extension of elbows then chin above bar. I really tried to keep this true for every pullup I did. 2) No kipping, nothing against it but it's not a pullup, it's a different exercise 3) If going for >150 pullups go neutral grip to save my elbows 4) I counted chin ups, pullups, neutral grip pullups, weighted pullups and just totaled them all. Things i would do differently: Focus on mind muscle connection more Focus on building strength instead of just pure # of reps Get a pullup bar sooner, I didn't have a pullup bar in my apartment until month 9 so everything was done in parks or the gym. Stats: Maybe only interesting to me but I love looking at #'s. Pullups: 11518 37.68% of total pullups Chinups: 3898 12.75% Neutral Grip: 8738 28.59% Weighted: 2176 7.12% Averaged 83.51 a day for 366 days. 587.81 a week 2547.16 a month Highest # I had consecutively was 27, but I think this would've been higher if I hadn't gained weight. I just did a weighted pullup workout 75 lbs for 5 sets of 5, I haven't tested my max in a while but last time I tried I got 3 plates so 135 lbs for 1. My highest total in a month was 3671 from mid-December to mid-January. Final thoughts I really enjoyed the process and the challenge. I adapted to injuries and healing of old ones. I'm proud of myself for doing that many pull-ups and how my training philosophy evolved over the course of the year. There's a lot of value into devising a good program and sticking to it, too many people get caught up in devising the perfect strategy for gains but honestly that stuff is really only 10% of gains and you'll never do everything optimally. Consistency is key and having a plan of how many pull-ups to do and try to achieve was fun and good for me. I hope to never do that many pull-ups in a year again. One thing I really liked was that it became second nature to be on the bar. I definitely got a strong and bigger back but the real hypertrophy gains ended pretty quickly and I only noticed more gains when I started hitting heavier weighted pull-ups and deadlifts. Basically, if you do this many pull-up you really just get good at pull-ups. Here's the link to the spreadsheet I used https://docs.google.com/spreadsheets/d/1RT8tFY5ICnTscHvKtQ4JX2jeg43LfoQoZ8osthVGhc8/edit?usp=sharing I kept up a training insta just for me if you wanna see: idopullups4free [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| How much do you value other health aspects of your life ? Posted: 13 Jul 2020 03:37 AM PDT Do you guys value fitness on the same level as nutrition, sleep and relaxation(mindfulness)? I was hoping to see everyone's views on it and if you guys are able to stick to them. I personally see them as all important but sometimes I forgot to put an emphasis on mindfulness [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 13 Jul 2020 06:25 AM PDT Many of you have been referred to /r/bodyweightfitness these days, to start the recommended routine. I assume that if you've been following the program correctly you've made some decent gains. Now that the gyms are open for for many again, you might want to keep incorporating calisthenics in your gym routine. It is for you that I've created this routine, that I've been following myself for some time and have made excellent gains on. The routine is a 3x a week full body AB split. Who am I? I am a male intermediate lifter. I am 35 yo, 190 cm (6,2 foot) and weigh 85 kg (187 pounds). My lifts are BP: 120 kg (265 lbs), Squat: 150 kg (330 lbs) and deadlift: 180 kg (397 lbs). With this routine I increased my bench press from 80 to 120 kg in 6 months. For who is this program? Beginners/novices/intermediates, with Hypertrophy as their main goal but who want to see steady strength gains as well. The program Beginner/novice:
Intermediate:
Where can I find these progressions you talk about? You can find these on the recommended routine for /r/bodyweigthfitness : https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine You can also choose your own progression Abs: Don't forget to train them, you can add a core work at the end of each workout. How to progress: You can follow linear progression if you're still a beginner/novice. This means adding a small amount of weight every time you do a compound lift. You deload your weights with 10% if you fail a lift twice. Start with a weight you are very comfortable with. If you're an absolute beginner this would be just the bar. Don't worry the number will quickly go up but at this point you have to perfect your form first. For more information linear progression look at programmes like starting strength/stronglifts etc. If you're an intermediate you can start experimenting with periodization or things like 5/3/1. Whatever works for you! Motivation for this program: This should be a balanced program targeting all muscle groups proportionally between 10 and 20 sets per week. It is focussed around compound movements and with the bodyweight progressions you gain some balance as well. The reason I decided not to include bodyweight leg work is because squats and deadlifts have been shown to be superior to bodyweight squat and hinge progressions. I hope this helps some of you and gets a nice discussion going. Feel free to ask me anything about why I chose certain things a certain way in this program! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| What your thoughts on this gymnast video about planche training? Posted: 13 Jul 2020 11:59 AM PDT | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 13 Jul 2020 11:52 AM PDT My goal is to get or improve my skills and get a bigger aestetic body. atm i'm 171cm 70kg with low bf circa 10% [sorry for grammar mistakes i'm not native] My routine is on 4 days, I'm doing pull/push workout, first two day (monday and wednesday) i do like an "endurance" training high sets and reps with 30sec rest other day i do a strenght workout low sets and reps with 1minute rest. I structured my workout with the fundamental lift/bodyweight (8x6-8 or 5x3-5 depends if is STR day or END day) and complementary exercise 3x10 . Often when I finish my workout I have some energy left and I like do some progression like straddle/full front lever hold on pull day or OAP/planche progression (the tucked version bc i'm very weak on shoulders) on push day. I'm not so sure if 2 exercise for legs are enough,probably I'll add one more , I'm doing this training since two months and I improved pretty well in every muscle groups in terms of strength and Hypertrophy. Normally my warm up is some mobility/flexibility exercise (to get leg split, manna, planche and so on) Monday (Pull Endurance) Deadlift 8x8 (30sec) Leg Curl 3x10 (1min) Pull ups 8x4 (should be 8x8 but i can't do ) Pulley 3x10 (1min) Curl EZ 8x8 (30sec) Chin-ups/OAP biceps hold Calf 3x10 Machine 3x20 (1min) and ABS. Wednesday (Push END) Bench 8x8 Dumbbell Inclined Bench 3x10 OHP(Military) 8x8 Pike push up 3x10 Dip 8x8 Diamond push up 3x10 Squat 8x8 Dumbell Static Lunges 3x10 and ABS Thursday (Pull STR) Deadlift 5x5 (1min) Leg Curl 3x10 (1min) Weighted Pull ups 5x5 (1min) Pulley 3x10 (1min) Curl EZ 5x5 (1min) Chin-ups/OAP biceps hold 3x10 Calf Machine 3x20 (1min) and ABS Friday or Saturday (Push STR) Bench 5x5 Dumbbell Inclined Bench 3x10 OHP(Military) 5x5 Pike push up 3x10 Weighted Dip 5x5 Diamond push up 3x10 Squat 5x5 Dumbell Static Lunges 3x10 and ABS ABS: Hanging Toes to Bar, Windshield wipers or progression human flag, and super sets, both exercises with weighted ankles, V crunch and seated leg raises (I discovered it's harder than lying leg raises and help to improve the core compression) [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 13 Jul 2020 11:51 AM PDT So I'm getting back in to doing l sit but I cant hold it long cause my upper thigh on the right leg cramps up. I also had a low back injury at work but that it getting better and I dont think that is causing my leg to cramp up [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Should I do more pull ups/chin ups? Posted: 12 Jul 2020 09:22 PM PDT I've been doing the RR for a bit more than a month and In the pull up progression I'm doing negative chin ups. Im able to do 3 sets of 5, but I'm not seeing too much improvement. Should I do chin ups the days I'm not doing the RR for more practice? Some other tips? Or should I be more patient? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 13 Jul 2020 11:21 AM PDT So this is the second time I'm doing 100 pushups a day for a month. The first time I did it, my toe went sore after few days and puss started coming out and it didn't go well afterwards in terms of pain and longevity of puss coming out, had to take some medicine too to cool down the situation. I did it on one leg only because I have a minor problem in the other leg. I did use both legs some days but it still did. This time im on the third day. My toe has started going sore again from the corner too like it did last time. I weigh 76 kgs right now. Anything I can do? I'll try to balance the weight between both legs from tommorow but anything else????! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Substitute for parallel bar support holds? Posted: 13 Jul 2020 01:38 AM PDT Been doing rr for more than a month now. Would it be fine to substitute parallel support holds with wall handstands? Does it target similar muscle groups? What other substitute would you recommend? Also, for progressions with holds, how long do you usually aim for before advancing to the next one? Thanks! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 13 Jul 2020 01:04 AM PDT Hey, TLDR: Skinny guy getting into bodyweight fitness. Struggle with eating, hard to achieve 2000 calorie intake. Asking advice what to eat, without the need of spending most of day in kitchen or toilet. :) Let me start with telling a few details about myself. Age 36, ectomorph turning into skinny fat, always been skinny. Until recent years I've had the ability to eat anything I like and the scale and/or mirror stays the same. Well, hitting 35 something changed. My weight stayed the same but my belly fat started to grow. I don't have fat anywhere else except love handles and belly. And by "having fat" I mean amount i can pinch and take a hold of. I'm 180 cm and 65 kg so you do the math. :) For the last 3-4 months I've been on Freeletics (bodyweightfitness app) routine and I've started to see a difference on the mirror. Posture, chest, abs, legs are getting more shape. The problem is eating. My weight has not changed at all. I try to eat like a horse, 2000-2300 calories a day. That should be enough (I got office work and no other exercise). 30% fats, 30% carbs, 40% prots. But even the 2000 calories is soooo much. I'm eating all the time, I feel sick of being full all the time, I have to force myself eating more than my tummy can take. And I feel bloated 24/7. On top of this my bowel is going crazy, I'm full of s**t, I have to take no.2 at least 3-4 times a day (before I was very regular once a day pooper). How do you guys achieve that calorie intake without spending most of your day on toilet and kitchen??? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| My current routine (Suggest/ Correct what I'm doing wrong) Posted: 12 Jul 2020 11:32 PM PDT I'm 17, 172cm, 69kg male. I haven't measured my body fat levels, but I assume its around 25%. I've just started making a routine for my workout, so i don't know where I'm wrong with it, so i need suggestions. I'm doing both bodyweight strength training and workouts for fat loss since losing fat is my goal. My current routine: Week 1: Monday : 15-20 pull ups (2 pull ups per minute [I can't do successive pull ups) 3 x 8 eccentric(negative) pull ups 10 x 5 Australian pull ups 5 x 3 parallel bar Dips 10 x 2 Ring Flies Tuesday : Abs/Core ( whole of it from this video) W Raises x 5 reps (lower abs) x 4 sets Black Widow Knee Slides x 30 seconds (bottom up rotation) x 4 sets Butterfly Sit-ups x 10 reps (mid range) x 3 sets Seated Corkscrews x 30 seconds (obliques) x 4 sets Levitation Crunches x 10 reps (upper abs) x 3 sets Sit-Up Elbow Thrusts x 5 reps each side (top down rotation) x 3 sets Wednesday : same as Monday Thursday : Chest, shoulders and a bit of legs 5 x 2 pike pushups 5 x 4 declined pushups 6 x 2 crucifix pushups 10 diamond pushups 5 x 2 cobra pushups 5 x 4 prowler pushups 5 x 4 inclined explosive pushups (idk i just clap by bringing hands behind me) 10 x 2 Lunges 10 x 2 normal squats Friday : same as Monday OR REST(Due to callus injuries sometimes) Saturday : Back 10 x 3 Back widows (From this) 5 x 2 Full body stretch w/ Lat activation (From this) 10 x 3 Back extensions (on floor, using towel) (This video) 10 (5 sec hold) x frog glute presses (This one) 10 ( 5 sec hold) x Lat bridge holds (This one) 10 (each rep total 10 sec) x Angel of death (on floor) (This one) 10 x 3 Pulsed I's (This one) 10 x 3 Supermans (This video) 10 x 2 Reachers ( on floor) (This video) Sunday : Rest, just cycling for a couple hours/ playing football Week 2: Mon, Tues, Wed, Fri, Sat : 3 rounds on intermediate level of HIIT - Fat burning Thursday and Sunday : Rest, maybe a couple hours cycling/ Football I alternate between these every week, and stretch for 5-6 mins after each workout Diet : I try to keep my calorie intake 1800-2000 calories per day, and sleep an avg of 7 hrs (ranging from 4hrs - 12hrs, mostly 7hrs) I've been doing this for 2 months (I didn't do it for 2 weeks this month due to worthless reasons). I was ~80 kgs in April, and currently I'm 67-69kg. Q) Should i increase/decrease exercises or their frequency? I'M SORRY FOR THE LONG POST, THANKS if u made it till here, and thanks in advance. [link] [comments] |
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