- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- Recommended book or medias for flexibility/stretching?
- 2 Year Handstand Progress Compilation | Went from awful overhead mobility to not so awful overhead mobility
- Does anyone have any good gymnastic rings hypertrophy workout plan?
- COVID Cross - an Iron Cross Journey
- 2020 pull-up doorway bar recommendation for unusually tall door frame?
- Handstands moving from floor to bars
- Can an old person do calisthenics?
- best workout with only a barbell and 1 dumbbell
- Stuck on Advanced Tuck Planche
- Breath and Flow “Yoga for Men”
- Front Delt compensating
- Original shrimp squat progressions
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-25
- How many sets per MOVEMENT per week is necessary for maximum strength and hypertrophy?
| Posted: 25 Jul 2020 02:32 AM PDT Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| Recommended book or medias for flexibility/stretching? Posted: 25 Jul 2020 02:09 AM PDT Hello! To complete my RR workouts, I would like to have some inputs from people here about flexibility/stretching. I haven't done it enough (never knew when/what to do it) and I believe it's part of what led me to getting golfer's elbow. I'm slowly starting from scratch all over, and I'm looking for some book or medias which could teach me all I need to know about flexibility, stretching (open to yoga too!) Thanks! EDIT: thanks to everyone who answered I didn't expect that many answers i read all of them and i'm checking the stuff you recommended!! [link] [comments] |
| Posted: 25 Jul 2020 05:46 AM PDT I have been a long time lurker. Since 2015 probably. During my lurking years, I have gained a lot of knowledge from the community, albeit I didn't actively engage in it. So I wanted to change that. I think I started to really practice for handstands late 2017 and you can see some of the practices I have recorded to see a progress throughout my handstand journey. I won't get into what you need to do for achieving a good handstand because all the GREAT information on here is what got me here. What I will talk about is how I got a decent overhead mobility (Which helps immensely with a good handstand). When I first started, my overhead mobility was absolute crap. I would guess I had a range of 160 degrees relaxed on the floor on my back. Let me find an image to describe it. What 160 degrees looks like RIGHT?? Crap. That's what years of bad posture will do to you Not surprisingly, I would always have a banana handstand because of the lack of mobility. I focused on that. I would lie on my back, bring my arms up and stretch with the help of gravity. I don't have any photos or footage of my stretches, sadly. Another thing I would do is use my bed or a couch or anything heavy that I could slide my hands under. After which, I would try to flatten my back. When I first started, I would always have an arch and any stretching would be pretty uncomfortable. After doing that for a while I got to a point where I wasn't feeling any improvement and it was still uncomfortable. However, I stuck to it and one day I felt this HUGE improvement and the only way I can describe it is... It felt like my scapula finally rolled under my back and that just let my arms stretch up over me. It immediately felt easier and painless to flatten my back. I realized all those times I felt pain was that my scapula was somehow in a shitty position while I was on my back. (If anyone can explain what I'm describing here, I will be eternally grateful. I am sure I have some photos in my archives which showcase my overhead mobility. If it will be helpful I'll be happy to share them. I kinda want to make a quick video to describe visually how I increased my overhead mobility. If anyone is interested, I can do it. :) Anyway, here is the compilation If I started out just flailing my legs in the air then managed to get it at some point. You can do it too! Let me know what sort of difficulties you faced when working on your handstands, how you overcame them. What issues are you having now in terms of your handstands and also give me some feedback on my form. Age 25 Height 179cm Weight 66kg Weights from 2013-14 Recommended routine since 2015. I have gotten the time it takes me to complete the recommended routine down to just over an hour. Diet, I just eat until I'm not hungry, really not keeping track of how much or what. Peace and love [link] [comments] |
| Does anyone have any good gymnastic rings hypertrophy workout plan? Posted: 25 Jul 2020 10:45 AM PDT |
| COVID Cross - an Iron Cross Journey Posted: 24 Jul 2020 02:35 PM PDT PS - in before "omg your form is garbage". Yea. I know. This compilation is literally my first times at each of those weights. See training log at the end of this post for just how many crosses were performed to get good (well over 600). As we say in AcroYoga - "This is the first time, not the best time." I have significant amounts of improvement remaining to do. Current iron cross is in the "barely enough to count it" category. I intend to get better, clean up the form, etc. Alright, so COVID has happened and I'm stuck at home all day. I, like many, I am taking this opportunity to improve myself as much as I can. I have a permanent Olympic rings mounting outside at home that I've used more-or-less daily for years, although my primary workouts were at the gym (3x/week). The end goal of gym workouts have been gymnastic/rings/acroYoga skills for the last number of years, because I find them fun and impressive. ~3 years ago I tried to do my first iron cross and failed pathetically. For two years I worked up my "side lat pulldown" at the gym until it was at bodyweight. Note that "gym numbers" and "actual ability" have only the slightest connection to each other in the real world. As an example, my "gym number" for a One Arm Chinup (OAC) is above BW right now, and I cannot perform a One Arm Chinup. Now that I have more-or-less continuous access to the rings, I can use the opportunity to train iron cross. Iron Cross has a few notably components which are required. They are, basically: 1 - Weight. Somewhat obviously, the basic movement is "take your weight, divide it in half, pull that with one arm". 2 - Strength. See above - gotta be strong enough to do it. Note that "strength" is divided between muscular strength (hypertrophy) and central nervous system (CNS) strength. 3 - Balance. If you've never been on the rings, you cannot appreciate the balance challenge that they present :). 4 - Tendon strength. Cross is **totally brutal** on tendons. ---- ---- IMPORTANT NOTES TO THE ASPIRING. The OvercomingGravity Charts recommend that you have mastered the following before STARTING: (1) Ring Strap-assisted Handstand Pushup, (2) straight arm L-Sit Press to Handstand, (3) Full Back Lever for 3s, (4) Half Lay Front Lever for 3s, (5) Advance Tuck Planche on rings, (8) RTO 75 degrees dips (2x bodyweight dips). OG lists "Iron Cross Hold" as a level 10 skill. Generally, I was above these progressions with (1) Ring Strap-assisted Handstand Pushup, (2) straight arm L-Sit Press to Handstand, (3) Full Back Lever for 10+s, (4) Full Front Lever for 5+s, (5) Rings Straddle Planche 3+s, but did not have the RTO dips. Generally, OG recommends being around "level 8 all around" and I was "level 10-11 all around". Given that IC is a "level 10" skill, I felt as though it was within striking distance. Note that I did not meet the dip requisite, but that I also worked up to bodyweight side pulldowns in the gym. Everyone's journey is different. ---- ---- Me - I'm 5'9, 165lbs, generally. So let's break it down: -------------------------------------------------------------------------------------------------------------------------------- ---- Equipment ----------------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------- I don't have a pulley system or a buddy available 4x/day, so I'm using banded assistance. IMPORTANT NOTES FOR PEOPLE USING BANDS BELOW: https://i.imgur.com/KHCyBnK.png Note that I broke the bands because I am too tall. If you are taller than 5'3" there is a very significant chance that you will break your bands. The band hit me across the back, caused lvl4 pain, and left a red mark for a week. Not quite an injury, but not nothing. Also, you know, broke the band... My bands in question were these (https://www.amazon.com/gp/product/B07226JDDD). I have Rogue Rings, because they rock. -------------------------------------------------------------------------------------------------------------------------------- ---- Weight, Nutrition, and Supplementation ------------------------------------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------- Diet - I'm generally at 1600cal/day, with 400 of them coming from myProtein whey shakes. This is generally means "1000cal of meat; vegetables". Typical meal is something like "pound of chicken, 12oz broccoli", or "half pound of ground beef, carrots", or "cup of lentils, oil; vegetables". I generally eat one meal per day. I generally cheat (2500cal) for one day per weekend. Generally this means ~180+g of protein daily. HIGH protein. I eat one meal a day, so, generally, a 23:1 fasting/eating cycle. Strength supplementation - 400cal (72g protein) of myProtein daily (except weekends). 7g creatine. I dialed in creatine supplementation since January while carefully tracking weight. 7g/day seems to be my number. Note that creatine does not help 30% of people. Note that I was off creatine and 5 pounds lighter for the final cross. Joint supplementation - 6 pills/day (3 morning, 3 night) of Joint Warfare. Physique supplementation - 10ml Gotu Kola, there is some evidence for its use in elimination of excess skin. It is also a mild anti-depressant during COVID. -------------------------------------------------------------------------------------------------------------------------------- ---- Strength ------------------------------------------------------------------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------- I followed a "grease the groove" protocol. In essentially all the research I have seen to date, total training volume essentially trumps everything else. More work is more results. My "Grease the Groove" was, generally, 4x/day (0800,1100,1300,1700), but was occasionally 3or5x/day, and 0x/day when it rained. My GTG protocol was either "maximize seconds of straight hold" or "maximize pullouts". Note that a "straight hold seconds" generally trains strength-CNS and "number of pullouts" generally trains strength-hypertrophy. Generally, the GTG protcol was "train number of seconds until you can actually do two pullouts" then "train pullouts until you get 10, once" then "drop the assistance weight and restart" Miscellaneous other training - each day after work I biked about ~10 miles and did the basic routine: - parallel bars dips, following impossible dip progressions (max effort, 15ish/arm) - pullups, following a "move assisting hand down" one arm pullup progression (max effort, 10ish per arm) - human flag progressions (3 each side or so) - 1 set, max-effort pullovers (5ish) - 1 set, max-effort pullups - An occasional 10-20 minutes of swimming, time dependent - Sporadic 1/2 mile 65lb kettlebell carry for distance ("unilateral suitcase carry", max distance) - Sporadic 65lb kettlebell "lift to chest" - living life, throwing kids in the air, throwing them in the pool, swimming around, walking with kids on shoulders, etc. -------------------------------------------------------------------------------------------------------------------------------- ---- Balance -------------------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------- No specific training (balance improved at a rate faster than cross did, so a non-issue) -------------------------------------------------------------------------------------------------------------------------------- ---- Tendons -------------------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------- IC is BRUTAL on the tendons. Coming into IC, I has completed rings straddle planche grease the groove protocol. I had semi-continuous shooting pain at a lvl8 level (just below crying tears) throughout the day. Jocko Joint Warfare is my saviour here. The stuff is truely amazing. Based on my research, to strengthen tendons, the basic thing that they need is "blood". Getting blood flowing to the offending joints is perhaps the best thing you can do for connective tissue rebuilding. The way that I've done this is to shoot for 200+ bicep curls per day (100/arm). This generally ended up split as: Bicep curls - 20 right, 20 left, 20 right, 20 left Hammer curls - 20 right, 20 left, 10 right, 10 left Cross-body hammer curls - 20 right, 20 left, 10 right, 10 left This can be thought of as "bicep curl until you can't, hammer curl until you can't, cross-body curl until you can't" Note that some days were especially taxing and I still felt lvl3 pain afterwards so I did 400 rather than 200. Some days I had some extra time and did another 200. The weight for the curls was 15lbs. This is anecdotal evidence that "volume trumps everything" and that increased volume (heavier weight) will heal the connective tissue faster. I don't believe this evidence and there isn't strong science behind it. The biomechanics would basically indicate that the lighter weight would be superior at equivalent volume because the total time of flowing blood would be increased. Note that I gained between 0.5-1.0 inches on my biceps during this time (grease the groove bicep curls, haha!). -------------------------------------------------------------------------------------------------------------------------------- ---- Additional Notes ----------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------- Note that I GROSSLY MISCALCULATED the assistance that the bands were providing before I cut them. I believed them to be providing their minimal assistance (35/25/15 lbs, respectively) in knee cross and L-cross positions. I WAS WRONG. As it turns out, they were providing their MAXIMAL rated assistance (85/65/35 lbs, respectively). I advanced quickly from the L-cross positions, and this didn't hinder total training (maybe a few days), but is very important to note. This means that, when I started, I was EIGHTY FIVE pounds away from a cross, despite working up to -0lbs in the gym. The difference between "gym strength" and "rings strength" is TOTALLY MASSIVE, and cannot be understated. It is entirely possible that I would not have started this protocol if I realized how far away the goal was. Thinking that I was going to do an iron cross only to realize that I was only 2/3rds of the way there was a psychological blow. As one level "What are you going to do? Not finish the race?", but, on another level, thinking you are running a 5K nly to find out that it is a 10K is a rough thing. Below is my training record: 5/18/2020 - first banded cross attempts --- 5/21/2020 - IC-35 180s, HS-9, curls-200+ 5/22/2020 - IC-35 90s, HS-3, curls-100+ 5/23/2020 - rest day 5/24/2020 - rest day, HS-5, curls 100+ 5/25/2020 - IC-25 20s, HS-3, curls 100+ 5/26/2020 - sprained wrist? - IC-25 – 0s, HS-0, curls 200+ 5/27/2020 - sprained wrist? - IC-25 – 30s, HS-6, curls 200+ 5/28/2020 - wrist 80% - IC-25 – 46s, HS-12, curls 200+ 5/29/2020 - wrist 90% - IC-25 – 42s, HS-10+, curls 200+ 5/30/2020 - wrist 90% - IC-25 – 0s, HS-10+, curls 200+ 5/31/2020 - wrist 90% - IC-25 – 29s, HS-10+, curls 0+ 6/01/2020 - wrist 95% - IC-25 – 82s, HS-10+, curls 200+ 6/02/2020 - wrist 98% - IC-25 – 47s, HS-0+, curls 200+. 6/03/2020 - Full cross attempt, failed miserably, tendons 20% pain after attempt. 6/04/2020 - wrist 98% - IC-25 – 0s, wet, HS-10+, curls 200+. 6/05/2020 - wrist 95% - IC-25 – 16, HS-0+, curls 0+. 6/06/2020 - wrist 95% - off 6/07/2020 - wrist 95% - off 6/08/2020 - wrist 95% - IC-25 – 21, HS-7+, curls 400+. 6/09/2020 - wrist 95% - IC-25 – 6, HS-10+, curls 400+. Note – 2 3s IC-15 – WOO. My elbows hurt SO much 6/10/2020 - wrist 98% - IC-25 – 6, HS-10+, curls 400+. (rain) 6/11/2020 - wrist 98% - IC-25 – 27, HS-10+, curls 200+. 6/12/2020 - wrist 98% - IC-25 – 24, HS-0+, curls 200+. 6/13/2020 - wrist 98% - IC-25 – 0, HS-0+, curls 400+. 6/14/2020 - wrist 98% - IC-25 – 0, HS-0+, curls 400+. 6/15/2020 - wrist 98% - IC-15 – 5, HS-0+, curls 200+. 6/16/2020 - wrist 98% - IC-15 – 8, HS-0+, curls 400+. 6/17/2020 - wrist 98% - IC-15 – 6, HS-10+, curls 200+. 6/18/2020 - wrist HEALED - IC-15 – 13, HS-7, curls 200+. 6/19/2020 - IC-15 – 19, HS-10+, curls 400+. 6/20/2020 - IC-15 – 0, HS-0+, curls 200+. 6/21/2020 - IC-15 – 0, HS-0+, curls 200+. 6/22/2020 - IC-15 – 20, HS-10+, curls 400+. 6/23/2020 - IC-15 – 33, HS-0+, curls 400+. 6/24/2020 - IC-15 – 35, HS-5+, curls 400+. 6/25/2020 - OH NO I HAVE BEEN COUNTING THIS WRONG, HS-5+, curls 400+. 6/26/2020 - IC-35 – 13, HS-0+, curls 200+. 6/27/2020 - IC-35 – 0, HS-10+, curls 200+. 6/28/2020 - IC-35 – 0, HS-10+, curls 400+. 6/29/2020 - IC-35 – 17, HS-0+, curls 200+. 6/30/2020 - IC-35 – 19, HS-10+, curls 400+. 7/01/2020 - IC-35 – 18, HS-5+, curls 400+. 7/02/2020 - IC-35 – 12, HS-0+, curls 200+. 7/03/2020 - IC-25 – 9, HS-5+, curls 200+. 7/04/2020 - IC-25 – 6, HS-5+, curls 200+. 7/05/2020 - IC-25 – 12, HS-5+, curls 400+. 7/06/2020 - IC-25 – , HS-0+, curls 00+. 7/07/2020 - DONATE BLOOD - DELOAD 7/08/2020 - DONATE BLOOD - DELOAD 7/09/2020 - DONATE BLOOD - DELOAD 7/10/2020 - DONATE BLOOD - DELOAD 7/11/2020 - DONATE BLOOD - DELOAD 7/12/2020 - IC-25 – 0, HS-10+, curls 400+ 7/13/2020 - IC-25 – 0, HS-5+, curls 400+ 7/14/2020 - IC-25 – 40, HS-0+, curls 400+ 7/15/2020 - IC-15 – 15s, HS-10+, curls 0+, quasi-TRIATHLON (1 mi swim, 50mi bike, 1 mi run) 7/16/2020 - IC-15 – 19, HS-0+, curls 0+, 7/17/2020 - IC-15 – 19, HS-10+, curls 0+, 7/18/2020 - IC-15 – 22, HS-10+, curls 800+, 7/19/2020 - IC-15 – 23, HS-10+, curls 800+, 7/20/2020 - IC-15 – 42, HS-10+, curls 800+, 7/21/2020 - IC-15 – 43, HS-5+, curls 400+, 7/22/2020 - IC-15 – 58, HS-0+, curls 800+, 7/23/2020 - IC-15 – 39, HS-5+, curls 1000+, 7/24/2020 - Final Iron Cross shown in video, a few hundred curls [link] [comments] |
| 2020 pull-up doorway bar recommendation for unusually tall door frame? Posted: 25 Jul 2020 11:02 AM PDT I did look through the archives and found similar posts, but everything was either unanswered or linked to Amazon products from years ago that are no longer available. I'm hoping since a lot of people are quarantining right now and figuring out home gym set-ups that maybe someone has invested in a recent product that could do what I need. Basically I live in an old 1920s apartment and didn't even think about the top of my door frame. I bought a bar that had great ratings, and I barely even thought about my apartment since it said it fit most doors. Well, it turned out where it hooks around to grab on, it only goes up about 3 or 4 inches. The clearance for mine is around 7" or 18cm. Everything in this building is giant old flapper-ass Charleston-dancing speakeasy bathtub gin doors, but I need something that curves around and hooks on the door with at least 7 inches of clearance. Width isn't a problem, it's the jamb on the top that's the issue. Open to other suggestions as well. Thanks! [link] [comments] |
| Handstands moving from floor to bars Posted: 25 Jul 2020 08:38 AM PDT Hi all, Quick summary of where i am: I'm progressing with my free handstands on the ground. I'm getting to where i can start the freestanding handstand pushup motion without supports. Very happy with where i am! So something else I'd like to do eventually is try freestanding handstand pushups on parallettes. However i feel like it is so unsafe and to be honest I'm kinda scared of hurting myself even though the bars are only 4-5 inches off the ground. My main fear is the straight down fall where a wrist injury would be a strong possibility. So how do you safely start and then progress with handstand activities on bars? [link] [comments] |
| Can an old person do calisthenics? Posted: 25 Jul 2020 12:22 PM PDT my father saw me doing calisthenics stuff and he was asking whether he could start also but I told him it might not be safe he is turning 61 in December 5"8 178 pounds and he is a very active person and has no bone or muscle issues do you think I would be dangerous for him to start the RR and also is it harmful to an old person to consume high amounts of protein like 1/gram per lbs [link] [comments] |
| best workout with only a barbell and 1 dumbbell Posted: 25 Jul 2020 10:59 AM PDT hello I'm 15 years old and I want to get stronger and more lean, I would be thankful if you guys helped me. I don't mind if theres Calisthenics in it too. [link] [comments] |
| Stuck on Advanced Tuck Planche Posted: 25 Jul 2020 06:19 AM PDT Basic info: Male,19y,179/5'10,68kg/150lbs. So I've been training planche for 3 months now and I made some nice progress from ~3 sec tuck planche to 9sec Advanced Tuck. My training routine looks like this(3x a week I also do pull 2x a week): 6x5s advanced tuck planche 3x10s tuck planche 3x5 PPPU 3x6 HSPU 3x6 dips + 50%bw 3x10 anterior delt dumbell raises The thing is for the past 3 weeks I couldn't progress to say 5x6s adv. tuck. I feel like I'm short and light enough to make progress a little faster. I'd like to know your opinion. [link] [comments] |
| Breath and Flow “Yoga for Men” Posted: 24 Jul 2020 01:25 PM PDT Because mobility is so important for bodyweight fitness, I've recently been looking into yoga for after my workout. I've tried many different yoga videos on YouTube but they are much more focused towards women so it focuses on doing flexible movements that don't require a strength component. However I recently stumbled apon the "Yoga for Men" series and it's the perfect mix of strength and stretch. I would definitely recommend checking it out. (I know this sub doesn't allow advertising but it's just been such a good resource for me and I have no connection to the people who make it) [link] [comments] |
| Posted: 24 Jul 2020 08:03 PM PDT This has been an issue ever since, even when doing weights, such as bench press etc. I'm right hand dominant and I've read on multiple posts that this is why some to most people have stronger left side pecs. For me it's the same, right chest alot weaker. I tried correcting thru isolation of each side, but with Calisthenics it proves difficult. Any suggestions on how to fix this? TlDr: Front Delt right strong, so it takes over in chest exercises like the pushup. [link] [comments] |
| Original shrimp squat progressions Posted: 24 Jul 2020 05:24 PM PDT Did anyone work up to shrimp squats using an original or unusual progression? Or using any particular devices, like say overhead bands? I used to do a lot of pistols but the shrimp looks more natural to me. I can do them supporting part of my bodyweight with a railing, but am interested in any smart workups anyone may have advice on. [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-25 Posted: 24 Jul 2020 11:06 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] |
| How many sets per MOVEMENT per week is necessary for maximum strength and hypertrophy? Posted: 24 Jul 2020 08:05 PM PDT I've always heard that you need 10+ sets of each muscle group (chest, back, etc) per week, but that term always seemed vague because multiple exercises work your back (front lever, pullups, rows, etc). When studies say "10-20 sets for maximum muscle growth" are they talking about movements (10 sets of pullups, 10 sets of rows) or muscle group (10 sets of any overall back exercse). I'm looking to cut down on how many sets I do, because currently I'm doing 5 sets of each exercise per workout, twice a week. I feel like its too much [link] [comments] |
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