Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-10 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-10
- I just want to thank the Subreddit
- Weighted push ups or one arm push up progressions for hypertrophy?
- Has anyone had success with Antranik's suggestion of doing hill sprints for Hypertrophy?
- RULE OF 6 - An easy way to manage INTENSITY, VOLUME and FREQUENCY for beginners to intermediates.
- How much harder is the free-standing HSPU compared to the wall-assisted HSPU?
- Backlever legs too low
- Working levers in the move routine
- Necessary to train with body weight to improve static holds?
- Training program question: AloMoves
- Cardio-Centric (Dynamic) "Ab" "Routine"
- Why is it recommended to keep the scapula retracted for cable flys/presses, but not push ups?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-10 Posted: 09 Sep 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] | ||||||||||||||||||||||||||||||||||||||||||||||||
| I just want to thank the Subreddit Posted: 10 Sep 2020 01:09 AM PDT I've been living with a disability that limits my mobility and its been growing worse and worse as I enter my 20s. My activity level was at an all time low and my fast food job was putting mega stress on my joints and I could not walk after a shift anymore. But, today I found this subreddit after wanting to make a lifestyle change (thanks antidepressants!). I found I wasn't able to do the full set but the bare minimum routine showed me how far I've fallen. I got through most of it and I'm happy to say I'm walking semi normally again after I got off a 3rd shift!!! So, stretches are important kids. Thank you all! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Weighted push ups or one arm push up progressions for hypertrophy? Posted: 10 Sep 2020 10:22 AM PDT I have access to weight plates up to 100 pounds and a backpack so i can keep adding weight [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Has anyone had success with Antranik's suggestion of doing hill sprints for Hypertrophy? Posted: 10 Sep 2020 11:30 AM PDT I'm curious if anyone's seen their legs grow doing hill sprints [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| RULE OF 6 - An easy way to manage INTENSITY, VOLUME and FREQUENCY for beginners to intermediates. Posted: 10 Sep 2020 11:17 AM PDT Intensity, volume and frequency are the most important components of any workout program. Too much or too little of any of these variables can result in very little progress and sometimes even no progress at all. Even worse, if any of these variables become too high, you can even end up getting injured. So managing intensity, volume and frequency becomes very important. But the question is how much is too much and how much is too little? How do we know what we are doing wrong and what we are doing correct? This is where the 'Rule of 6' comes into play. This post is my attempt to help you guys understand this rule and manage these 3 variables properly. The 'Rule of 6'I won't necessarily call it a rule but it is more of an observation that I have made looking at various popular programs on the internet, routine critique posts on this subreddit and the mistakes that I have made in my own programming in the past. Most successful programs that actually work follow this rule. So it is safe to say that if your program follows the rule of 6, it would work. So whenever you make your own program in future and are unsure whether it would work or not, you can use this rule to judge your program. How does the 'Rule of 6' work?There can be either high frequency, moderate frequency or low frequency in a program. Same with volume and intensity. There can be either high volume, moderate volume or low volume and either high intensity, moderate intensity or low intensity. Frequency is basically how many times a week do you train a certain bodypart or movement or movement pattern. In this post, we are looking at 3 movement patterns which are pull, push and legs. Conventional, sumo and trap bar deadlifts are included in pull. Squats, lunges, lighter deadlift assistance exercises like romanian deadlifts, single leg deadlifts etc. are included in legs. Here, low frequency is 1-2x a week, moderate frequency is 3-4x a week and high frequency is 5 or more times a week. Volume is basically how many working sets (not counting warmup sets) of each push, pull and legs are there in your workout program. Here, we are not looking at total weekly volume. Here we are looking at total volume per workout. Here, 0-5 sets per workout per movement pattern is low volume, 6-10 sets per workout per movement pattern is moderate volume and more than 10 sets per workout per movement pattern is high volume Intensity is basically weight relative to your one rep max. Here, anything above 85% is high intensity. 65-85% is moderate intensity and anything less than 65% is low intensity. Since this is bodyweight fitness, using reps to failure is a more logical way to judge the intensity. So 1-5 reps is high intensity, 6-15 is moderate intensity and anything above is low intensity. If you are using the RPE scale, then RPE 8.5-10 is high intensity, RPE 6.5-8 is moderate intensity and anything less than that is low intensity. You then assign a numerical value each to high, moderate and low. High = 3, moderate = 2 and low = 1. The sum of your frequency, volume and intensity should be equal to 6. For example, let us look at the RR. RR has 6 sets of pulling(if you are not doing deadlifts), 6 sets of pushing and 6 sets of legs per day. This means volume = moderate = 2. The rep range is 5-8 reps per set. This means intensity = moderate = 2. RR is done 3x a week. So frequency = moderate = 2. Sum of frequency, volume and intensity comes out to be 2+2+2=6. So we can say that it is a good program. Another example we can look at is GTG. It is high frequency = 3, low intensity = 1 and moderate volume (usually people do somewhere between 6-10 sets per day) = 2. The sum is again 3+1+2=6. Both of these programs generally have good reviews and works well for many people. Make sure that you do this calculation for each movement pattern. Here is a table of the values
Let us look at another example. Here is an example full body program done 3 times a week:
For pulling, here you have 13 sets = high volume = 3, high intensity = 3, moderate frequency = 2. 3+3+2 = 8. So your pulling exercises moght not improve the way that you want. You might run into recovery issues. For pushing, you have 8 sets = moderate volume = 2, low intensity = 1, moderate frequency = 2. 2+1+2=5. So for your pushing exercises, you might not be able to make the best possible progress. For legs. you have 6 sets = moderate volume = 2, moderate intensity = 2 and moderate frequency = 2. 2+2+2=6. So you might make good progress on your legs. Some popular programs that follow this rule
Limitations
FAQsQ. What if I use different rep range/intensity for different exercises? Like 5 rep sets for deadlifts, 8 rep sets for pullups and 20 rep sets for rows? A. Take average. In this case deadlifts = 3, pullups = 2 and rows = 1. Average comes out to be 2. Q. What if I train 3 times a week, do 4 sets of pulling on day 1, 8 sets of pulling on day 2 and 12 sets of pulli on day 3? A. Same as above. Take average. Q. What if my program says 3 sets of 5 reps at RPE 6. Then doesn't it become both high and low intensity at the same time. A. No. In the context of this post, if rep range is mentioned, it means that you fail in that rep range. If RPE is mentioned, go by RPE. Q. What if my program says 3 sets of 5 reps at 80%. Then doesn't it become both high and moderate intensity at the same time. A. Same as above. if percentage is mentioned, go by percentage. Thank you very much for reading. Would really appreciate your criticism, thoughts, opinions and comments. Edit : As u/uncount mentioned, there was a small mistake in the table. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| How much harder is the free-standing HSPU compared to the wall-assisted HSPU? Posted: 10 Sep 2020 12:28 PM PDT I understand that the balancing element drastically changes the difficulty of the movement but im asking about the difference in strength required. I can do 9 wall assisted HSPU and 7 on parallettes so im seeing if ill be strong enough to do a free standing one. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 10 Sep 2020 11:52 AM PDT Hi guys, I have been kinda training the back lever, doing it more by transfert than by specific work, I can do 5 sets of 8 handstand pushups against the wall so I think my shoulders are already conditioned enough to perform the backlever, my main struggle is I can't seem to keep my legs in line with the rest of the body, even actively trying to "raise" them to the line the rest of the body follows they still are too low, I can keep them higher in one leg, so I think my problem is lack of core strenght, any help with that? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Working levers in the move routine Posted: 10 Sep 2020 04:14 AM PDT I'm just about to move into phase 4 of the move routine. My chest to wall handstand is decent and I'm working toe pulls and heel pulls. I can hold a 15s l sit on the ground and usually get 1 minute total time in 3 or 4 sets. I'm working l-sit pull ups on rings at 3 sets of 5-6 reps, and elevated pike push ups at 3 sets of 8 reps. I'm doing elevated push ups on rings for 8 reps and elevated rows for 7 (I can do the 8th with poor form and usually try but don't count it). I feel like I've plateaued on the horizontal exercises and I must say I don't really enjoy doing them at the moment. I wanted to change it up a bit and do straight arm work instead. I'm thinking starting with skin the cat and down dog to planche lean transitions for the pull and push horizontal exercises respectively and increasing the difficulty through phase 4 while continuing with bent arm work in the vertical planes. Does this sound sensible broadly speaking particularly as phase 4 includes handstands on the off days I'm a bit worried about my wrists holding out and not being able to work my handstand which is the more important goal for me at the moment. Any thoughts are welcome! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Necessary to train with body weight to improve static holds? Posted: 09 Sep 2020 11:43 PM PDT Currently I weight lift 4 days a week doing compound movements in an upper lower split. Then separately everyday I train static holds like handstand, planche, and front lever. If I want to improve my static holds, is it necessary to add more body weight movements into my main split, or can I improve them by getting stronger in my lifts? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Training program question: AloMoves Posted: 10 Sep 2020 10:31 AM PDT I've been getting ads on instagram about the alomoves program. Looks fancy, but I was wondering whether someone has experience with it and whether they recommend it? Costa only 20 dollars a month, so I might just try it. For reference, I'm a rock climber that does some occasional bwf exercises (~3 times a week) [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Cardio-Centric (Dynamic) "Ab" "Routine" Posted: 10 Sep 2020 10:12 AM PDT Tl, dr; suggestions for dynamic/active yet simple core routines that are "fun" Hi all - I think this question is similar to other FAQ but with a slightly different spin. I do a combination of weights/bodyweights and cardio, but nothing I do really focuses on abdominals besides "boring" ab exercises that I can never seem to motivate myself to do (I seem to want to cheat and be lazy on ones like a b wheel, dragon flags and leg raises) Can I get some recommendations that made core/ab centered workouts more fun and dynamic and, well, less boring? I've looked into some HIIT stuff, specifically on YouTube and r/HIIT but I feel slightly inundated with clickbait like EXTREME AB 30 DAY DEATH CIRCUIT REEEEEEE, etc. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||
| Why is it recommended to keep the scapula retracted for cable flys/presses, but not push ups? Posted: 09 Sep 2020 01:41 PM PDT Good form for the bench press is to keep the scapula retracted and depressed. This cue also usually applies to bench flys as well. However in a push up, most calisthenics experts say that you should allow the scapula to protract and retract naturally during the movement. So despite them being the same fundamental movement pattern, there's a key difference. One reason I read as to why it's needed in the bench press but not in the push up, is because the flat surface of a bench against the upper back may disrupt the scapulohumeral rhythm. Whereas in the push up, there is no such surface to cause that disruption. With all this in mind, wouldn't these same principles apply to any cable fly or press done standing/without the assistance of a bench? As in, allow the scapula to protract and retract during these movements? [link] [comments] |
| You are subscribed to email updates from Reddit's Bodyweight Fitness Community ��. To stop receiving these emails, you may unsubscribe now. | Email delivery powered by Google |
| Google, 1600 Amphitheatre Parkway, Mountain View, CA 94043, United States | |
No comments:
Post a Comment