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    Home Unlabelled Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-16

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-16

    August 16, 2020

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-16

    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-16

    Posted: 15 Aug 2020 11:07 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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    Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!

    Posted: 16 Aug 2020 02:43 AM PDT

    HEY YOU,

    Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding?

    Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are??

    This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!!

    Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread.

    We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms!

    Last week's Show Off thread

    Check out some of the previous Sunday Show Off threads for more inspiration! Archives here.

    As always, many of us are on Discord and would love to meet our BWF brothers and sisters, wherever you're from!

    Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area!

    submitted by /u/Solfire
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    For pullups and pushups, is it better to go to exhaustion each set?

    Posted: 15 Aug 2020 10:42 PM PDT

    Now, when I got to the park I do super sets pull-ups, pushups and squats, usually four sets.

    The pull-ups go 8/9 for the first set, then 5 then 4 and another 4, working to exhaustion each time.

    Pushups 25, 15, 10, 10.

    Squats ~25 each set, but not going to exhaustion.

    Should I be doing fewer of each in the first sets so that I can do more in the later ones? Does it matter?

    submitted by /u/Hiroshima_Kanuk
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    Guide to bodyweight and weighted single leg training

    Posted: 16 Aug 2020 08:10 AM PDT

    So I wrote this article about single leg training. This pretty much holds all the information I wish I had when I started training with single leg exercises only. Don't get me wrong there are great articles and videos out there but most lack the information on how to make progress and how to create workouts

    I did some digging on how one should structure leg workouts in terms of training volume and exercise selection for muscle & strenght gain.

    I also made a calculator for you so you can compare the bodyweight and weighted single leg squat exercises to back squat. And I also created a leg workout template so you can create your own workouts.

    Hope this helps anyone who is interested in this subject!

    Read here:

    https://twoworkouts.blogspot.com/2020/08/guide-to-bodyweight-and-weighted-single.html

    Maybe later I will do an update on this subject based on the feedback I get. There is always room for improvement.

    Thanks.

    ​

    ​

    If you don't want click any links here is a short summary about the subject:

    You will learn:

    • General recommendations for weekly training volume. What is required to grow and make gains?
    • Single leg squats vs back squat. How to compare?
      • Loading the single leg squat and comparing the load to a back squat
      • Ways to load single leg squats
      • Free calculator to compare the loaded single leg squat and back squat
    • How to get the most out of your bodyweight training?
      • What to do when you reach +20 reps?
    • Bodyweight and weighted single leg squat exercises

    • Example training programs

      • Plus a free leg workout planner

      Summary:

    • Typically 9-15sets per week will make good progress

    • Do most of your workout volume in the 5-10rep range. For example 6-8 and 8-10 range for most exercises

    • Train legs 1-2 times per week

    • Single leg squats equals back squatting around 0.95 times your bodyweight leading to high rep count when you get to the intermediate level.

    • When doing high rep training (+10reps per set) do all sets to muscular failure or 1 reps close to failure. It's hard to tell when you truly hit your max reps on your high rep sets so training to failure or very close to it indicates sufficient effort

    • If you wish to do more than 9sets per week divide your workout into two sessions. For example 6sets per workout (3+3sets). This will provide 12 weekly sets. Don't do too much training in a single session and limit the amount of work to about 10sets at max per session

    • Deload every 4-8 weeks depending on your recovery ability. Drop the training volume by 50% for a week by doing less sets. I don´t generally prefer lowering the training load during a deload week. But if you feel your joints need some extra rest you can drop the training load for a week doing lighter pump work.

    submitted by /u/TwoWorkOuts
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    Seeking balanced chest exercise with specifically restricted wrist movement

    Posted: 16 Aug 2020 09:05 AM PDT

    A few years ago I developed a condition that makes my right wrist unable to be pulled backwards beyond a straight angle. I have full movement in any other direction. This means I can't plant my hands in a pushup position and now I struggle to exercise my chest fully. Does anyone know of an exercise that could accomodate? Minimum equipment is best.

    I am not injured anymore, I just need a new exercise.

    I also have a hypoplastic thumb which makes knuckle pushups very difficult.

    submitted by /u/MyThirdBonusDonut
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    Stand up paddle boarding

    Posted: 16 Aug 2020 04:49 AM PDT

    Who has done stand up paddle boarding? It's quite popular where I now live, but have yet to try. It looks easy... but I hear it's quite challenging...

    Where do things get challenging? Is it difficult core work? is it the legs? Is it the shoulders from pushing? ... all of the above?

    submitted by /u/marofmtl
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    What path did you personally take when it came to which skills/strength holds you successfully learned, and would you have done it the same way if you had to restart?

    Posted: 16 Aug 2020 10:06 AM PDT

    Hi, for those who've learned more advanced moves, after having the basics down, how did you go about it?

    For example: muscle up > Handstand > front lever > back lever > v sit > hefesto > planche > one arm pull up

    I was heavy into calisthenics years ago and I'm restarting. I skipped some things then that I should've done (never learned to handstand) and I'm trying to start fresh.

    Before I had done: back lever, muscle up, front lever, one arm pull up, then working on planche progressions with no avail.

    You don't have to include progressions, just list the end moves if you've actually done them.

    I'm curious to see the different paths people took.

    submitted by /u/graspofamemory
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    How to do %1RepMax?

    Posted: 16 Aug 2020 08:46 AM PDT

    Hi, I'm on a programme that has me do reps of 75%/80%/90%/etc. of my 1 Rep Max for various exercises.

    I don't have access to a barbell at the moment (covid/money) so I'm doing pushups/pullups/squats/pike pressups instead of bench/pullup/squat/OHP.

    How should I approach this? I have no idea if a pseudo planche pushup is 75% or 95% of my 1 Rep Max, etc etc.

    I considered weighted pushups but I don't own a weight vest or anything like that. Backpack full of water bottles?

    submitted by /u/TheDisposessed
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    How can I get more lats activaction with the gym ring pull-up?

    Posted: 16 Aug 2020 10:48 AM PDT

    I just bought gym rings and now use it for pull-ups but I've noticed that there is more bicep activation and less lats activation when doing pull-ups, is there any way to fix this?

    submitted by /u/saminator1002
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    Muscle up workout

    Posted: 16 Aug 2020 10:10 AM PDT

    I would like to invest some time to learn a muscle up cause now i have 6 weeks vacation and more than enough time to train. I would say that my overall strenght is pretty good (except pull ups, these are somewhere about 8-10 max) so im searching for a workout routine for the muscle up. How long should i train it per day and how can i connect it with the rr?

    submitted by /u/3310wakesmeup
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    begginer help

    Posted: 16 Aug 2020 08:58 AM PDT

    hello, im 15 years old, 177cm tall and i weigh 61kg. im really skinny and want to gain weight, but have no acces to a gym. i have 3 hours soccer practice every day except for the weekends, when i usually go on 2-3 hour walks. how much should i eat to gain weight and is there a bodyweight or caliesthenics routine i can follow to bulk up? thank you.

    submitted by /u/PomegranateLucky
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    Iron Cross & Planche Progression after max effort

    Posted: 16 Aug 2020 09:01 AM PDT

    Hi,

    When working on the planche progression or Iron cross progression, right after a max effort (falling off), I have a noticeable sensation in the shoulder that would usually last a few second.

    I expect it's caused by lack of shoulder strength & connective tissues, but I was wondering if other people have experienced the same thing.

    Thanks,

    Alex

    submitted by /u/Tused
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    Absolutely no upper body strength and skinny arms

    Posted: 16 Aug 2020 08:16 AM PDT

    I can do cardio quite well (for my standards at the least), long bike rides(30k) and runs, can do 50 sit-ups and 30 squats at a time, but I have absolutely no upper body strength. I tried to do a body weight push up, and simply couldn't, knee push up was also quite hard and I managed to do only 3. 0 pull up ability. Can anybody help me with a routine to improve this, I feel like my body is very asymmetric in terms of development of the different parts and also I have to send more effort in lifting heavy household objects. Some help would be really appreciated.

    submitted by /u/piccadilly_nickadeli
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    I have two (four actually) questions regarding HIIT

    Posted: 16 Aug 2020 12:44 AM PDT

    So HIIT is anaerobic and not aerobic, right? So it does not directly target fat, rather, it targets the carbohydrates.

    What happens if I perform HIIT without eating before it? Would it now target my fat?

    If bulking and leaning is all in the diet, than can i get lean while performing HIIT, ASSUMING that I am eating in a caloric deficit?

    submitted by /u/marzanmp
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