Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-17 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-17
- How the heck do you effectively strech the thoracic spine?
- I have had a rough past year regarding my mental health, but I have managed to never give up on my fitness/eating habits. Here is my progress after around 10 months of bodyweight training with no equipment.
- Are more pushups better than fewer pushups?
- Any advice?
- I wanna cut to get rid of face fat but I’m really skinny
- Can I get an evaluation of my routine?
- How to train for a ring muscle up (RMU) and a bar muscle up (BMU)
- Pull-Up Bar Suggestions
- Has this ever happened to you?
- I don't undestand the order in RR
- I can't lose weight and It's starting to get depressing now
- Found a newer site with a ton of bodyweight exercises
- Do you need to change prehab exercises?
- You guys are some sick fucks.
- Volume/light/heavy wave
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-17 Posted: 16 Sep 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| How the heck do you effectively strech the thoracic spine? Posted: 17 Sep 2020 04:05 AM PDT Hi, i always though i had rounded shoulders and stretched my pecs, lats and thoracic spine to help that. While the pecs and lats deffinitely stretched, i could never fully feel open after stretching my spine. Like i could never feel stretched in that region and only irritated. I feel a strong hold in the bones and i cannot relieve it in any way on my own and i alteady tries a multitude of ways. Laying down on a roller and leveraging my arms above my head even didnt do the work. I only feel relief when it cracks and oh boy... the feeling of that relief is incredible. I can only get it partially open if another person helps me. I put my hands crossed on my chest and they reach around me sqeezing hard and lifting me up. Only that can crack a cpl of vertabraes and loosen my up a bit. Do any of you have any ideas to actually be able to do this effectively on my own? I need it cause my posture is terrible and that seems to be the nr 1 culprit. [link] [comments] |
| Posted: 17 Sep 2020 07:35 AM PDT Images: https://imgur.com/a/gGUkm2a This past year has been exceptionally hard for me battling depression and social anxiety. I was ready to give up on everything these past few months, but I decided to continue to keep pushing forward. On top of my fitness goals, I start treatment for my mental health this coming week. I know these pictures may not mean a lot to you (believe me, my chest is basically still a pancake lol), but these pictures mean so much to me. It's not about how I look. It's not about me proving myself to anyone. It's that while I was at some of the darkest points in my life, I continued to work hard at something without seeing any immediate results. While words of encouragement would be greatly appreciated as everyday continues to feels like a struggle, I did not post this for myself. I posted this for those who feel hopeless. Those who feel like they don't have the ability to change anything about themselves. I wish you all the best on your journey! PM me if you need any words of support! Edit: Age: 19 Sex: Male Height: 5'8 Starting Date: 19 November, 2019 (weight 155 lbs) Second Photo: 16 September, 2020 (I do not have a scale but on the 6th of September I was 162lbs) Diet: I did not measure out my calories exactly daily (which I am going to do in the future), but I aimed for 2550 the first 4 months and increased it to 2650 at month 5. I had a period where I tried to lose weight. I kept my calories the same, but increased cardio and significantly cut back on added sugar. Protein: I aimed for 75% of my bodyweight (minimum) Sugar: I ate a lot of fruit so my overall sugar was above 30g a day, but I significantly limited my addd sugar intake. I aimed for no more than 20g of added sugar a day averaged throughout the week. Exercise: Due to my social anxiety, I hated going to the gym or working out in public (something I am trying to improve on...well not the gym right now because of COVID). I implemented Matt D'Avella's "two day rule", where I have a certain amount of workouts I need to do every-week, and I do not allow myself to skip more than one day in a row. This prevents me from giving up and making my "two day break" permanent. I was and still am a beginner, so my routine is constantly changing. Here is loosely what it has been the past few months. (Every other day) - Minimum: 15 minutes of cardio (running or jump rope) - 30 minute workout routine of various types of push ups (clapping push ups, incline, archer, prowler etc.) many of the variants that I do, I give my own name to so I cannot remember the name of all of them. (4-5 days a week) - AthleanX Sixpack Promise iOS app routine (8 week program and use shuffle mode) - Going to start implementing more leg focus workouts Sorry if this is not the most detailed. I keep learning new information so I keep changing my nutrition and workout routine as need be. Many things I still need to change and work on. [link] [comments] |
| Are more pushups better than fewer pushups? Posted: 17 Sep 2020 11:17 AM PDT I suppose this question could apply to any exercise, but I mostly see this with pushups: There are lots of people and fitness ads on the internet that imply it is impressive to be able to do a lot of pushups, e.g. "This guy did 500 pushups every day for a month, and you won't believe the results!" "With our tips, you can work your way up to doing 100 pushups in a row!" "Share this image and do one pushup for every 'LIKE' you get!" My Magic-School-Bus-level understanding of how exercise works is that, when you do an exercise that exerts your muscles, you are intentionally doing microscopic damage to those muscles, and the real growth happens while the muscles heal. So the goal is to exercise just intensely enough that it damages the muscles. My understanding is that this is why it's important to vary your routine and increase the difficulty over time, and also why you shouldn't exercise the same muscles every day -- which would suggest that the "500 pushups every day for a month" routine is garbage. So I would think that, with pushups, the right strategy would be to do just enough of them with just the right level of intensity to damage the muscles so they heal stronger -- whether you do 5 or 10 or 50 or 1,000 pushups isn't really the point, and the whole "doing hundreds of pushups" thing is more of a gimmick than an actually useful strategy. I would expect to get more value out of, e.g. doing different varieties of pushups, or otherwise raising the difficulty of each pushup, rather than just adding reps. You never see people bragging about being able to do 1,000 arm curls in a row. I'm also very new to this, so I could be missing something that's causing me to be completely wrong, e.g. maybe doing a hundred pushups isn't a good way to build strength, but is an efficient way to train cardiovascular health. So what's the deal? [link] [comments] |
| Posted: 17 Sep 2020 08:54 AM PDT Hello, what exercises are most effective for triceps using dumbbells? I currently have no access to a gym and they're my only equipment at the moment. [link] [comments] |
| I wanna cut to get rid of face fat but I’m really skinny Posted: 17 Sep 2020 10:55 AM PDT Advice? It's hard bulking knowing I'm going to have to have to bulk for a while before I cut. I'm around 145 pounds 6'1" [link] [comments] |
| Can I get an evaluation of my routine? Posted: 17 Sep 2020 09:15 AM PDT I'm male, 20, 185cm, 70 kg. I eat a lot of meat, and have shakes on days I do upper body(with weights) This is my routine: Day 1: Upper body, all 3 sets of 8,10,12,15 (ramping up biweekly). I only have one dumbbell so I do one side at a time: lying down chest press, bicep curl bent over dumbbell row bent over tricep kickback bent over reverse fly ABS: 5 W raises, 10 second rest, repeat until cannot complete 5 reps fully. Black widow knee slides, 45 seconds, 10 seconds rest, repeat until cannot complete time. Butterfly situp, 10 reps, 10 second rest, repeat until cannot complete 10 reps. Side crunch (both sides),10 reps, 10 seconds rest, repeat until cannot complete reps. Levitation Crunch, 10 reps, 10 second rest, repeat until cannot complete 10 reps. Day 2: Day 3: repeat day 1 Day 4: rest/an hour walk on the treadmill, 5mph repeat cycle. I'd like to know if I could make anything more efficient, as this is taking upwards of around 1.5-2 hours per session [link] [comments] |
| How to train for a ring muscle up (RMU) and a bar muscle up (BMU) Posted: 17 Sep 2020 04:55 AM PDT I was just wondering about training for a muscle up. Should I try to do a BMU first or a RMU. I can do around 3 pull ups so should I wait until my pull up is progressed more or start training for the muscle up now? I know that the RMU is harder as you need the false grip and rely on less explosive power but I was wondering when I do start training the muscle up which should I train for first? [link] [comments] |
| Posted: 17 Sep 2020 11:53 AM PDT Anyone suggest a good doorway pull-up bar that won't completely destroy the frame? [link] [comments] |
| Has this ever happened to you? Posted: 17 Sep 2020 10:16 AM PDT Long story short: I decided to try to hold a front lever after months of training, however I did a very dumb thing and tried to get/switch into a full front lever position while doing one leg front lever which caused a REALLY BAD pain in my upper back on one side because all the weight went on that side. It still hurts after like 2-3 weeks, but less.. Is it going to heal and will I be able to train again? [link] [comments] |
| I don't undestand the order in RR Posted: 17 Sep 2020 08:45 AM PDT Just a quick question, maybe because my english is not very good, I just want to confirm if I understand the order in the RR. So, for example, I start the first pair in strength work, I do one set of pull ups, then a rest 90 seconds, then I do one set of squats, rest 90 seconds, and repeat until I complete 3 sets of the two exercises? I think I am rightt, bur correct me if I am wrong, please. [link] [comments] |
| I can't lose weight and It's starting to get depressing now Posted: 17 Sep 2020 08:28 AM PDT Hello All, While I've frequented this sub, I've never posted until today. Over the past year, I've been trying to put a dent in my weight. For years I've weighed in at 250-255 pounds and I hate it. Most tell me that I have a football player build, and I do as I played the sport for years when I was younger, but I'm 43 now. I rather not have that much weight on me. Yet, when I try to lose weight I seem to go nowhere. It's starting to get me depressed and I constantly ask my wife about how I look. She tells me I look fine, but looking in the mirror says otherwise. I want to lose this weight. Yet, I've been doing the following for 6-7 months with NO change.
I don't understand why I can't lose weight and I'm on the verge of going to my doctor to see if I can get on some wort of surgery or program. But before I did that, I was hoping that maybe someone can chime on what else I can do. Thanks ;( [link] [comments] |
| Found a newer site with a ton of bodyweight exercises Posted: 17 Sep 2020 11:21 AM PDT Hey everyone, I found a fitness social network that has a ton of bodyweight exercises if you are looking for something new to try! [link] [comments] |
| Do you need to change prehab exercises? Posted: 17 Sep 2020 04:15 AM PDT Do you need to change your prehab exercises like you would on regular strength exercises if you hit a plateau after a few months? For example, from facepulls to side-lying external rotation? [link] [comments] |
| Posted: 17 Sep 2020 09:22 AM PDT I just went to a gym for the first time after doing bodyweight stuff for 6 months. I just rowed and deadlifted the same weight. I hope you all are proud of yourselves. [link] [comments] |
| Posted: 16 Sep 2020 01:40 PM PDT Hi all, I am trying to create my own intermediate routine after being on the recommended routine for beginners for a while. I have read through the FAQ on and like the look of the volume/light/heavy wave style of routine but am a little confused on how it works. The description states that I should choose 1 pull, 1 push, 1 leg and 1 core exercise. Does this mean that if I am doing the routine on Monday/Wednesday/Friday I choose 1 of each exercise type and do the same ones each week or do I cycle through different ones each day for the week? As for how to progress through the three states of light, medium and heavy, exercises, do I do all of these one each day or do I do one day of light, one day of medium and one day of heavy? All in all, I'm just a bit confused on how the routine should be structured across each day/week and rest times between sets. Thank you in advance. [link] [comments] |
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