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    Sunday, September 6, 2020

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-06

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-06


    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-06

    Posted: 05 Sep 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: 06 Sep 2020 12:04 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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    Pushup compared to bench press - with calculator

    Posted: 06 Sep 2020 01:00 AM PDT

    So I was trying to find a calculator that would compare the loading of various pushups to bench press but couldn't find one. So I did some research and made one for myself. I just though it would be fun to share this with others and see how it applies to real life. Also wrote few thought about what strenght level you should be aiming for.

    If you wan't to read more about this go here:

    https://twoworkouts.blogspot.com/2020/09/push-ups-compared-to-bench-press-with.html

    Here is a short summary about the subject:

    -1.5x bodyweight press would be considered an advanced achievement. 1.2x BW would be Intermediate level.

    -Two arm versions of the push-up (Kneeling, Standard or Decline) won't get you to intermediate or advanced level. You'll have to use at least one of the assisted one arm versions.

    -The easiest exercise where Advanced strength level (1.5xBW 1RM) can be reached is with 10-12 reps of the decline Assisted One Arm push-up. By doing 2-3 proper One Arm Push-ups you would also reach the Advanced strength level.

    -By using additional load at least 20% of your bodyweight the Two arm decline push-up allows you to reach intermediate strength level with 10reps. And advanced strength level with Assisted One Arm Push-up for 10 reps.

    -For bodyweight training rep ranges between 1-5reps might not be functional for all so I suggest tracking the 1RM based on how many reps can be performed at a moderate rep range 6-10reps. Higher rep count above 10reps does not predict your 1RM performance very well.

    If just want to check out the load calculator go here:

    https://docs.google.com/spreadsheets/d/1Q24swiy_5rTo-x4fb7aPlZdEwMf881twGKVt6ALL3MM/edit?usp=sharing

    In order to use this calculator Save a Copy to your own drive. (Go to File -> Make a Copy)

    But I encourage you to read the article I wrote or you will not get much out of the calculator. This helps you to plan progressions more clearly and have a some kind of idea how much load you are pushing in various pushups. For example when matching 1RM you will see how many reps you must perform in order perform x amount of reps for another exercise. So no more "do random number of reps and sets" to unlock the next move. Now you have a guideline to follow.

    Personally I was suprised how much strenght the proper one arm pushup requires and found the reason with the calculator why I was not able to do more reps. The 1RM was too high compared to my performance level. So I need to get my reps higher on the previous exercise or use additional weight.

    submitted by /u/TwoWorkOuts
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    I've lost my drive after I reached my goal.

    Posted: 06 Sep 2020 07:39 AM PDT

    So, for two years now, I've been jogging and doing calisthenics to lose weight. As of this moment, I reached my goal and lost 50 pounds.

    However, it's like I've hit a mental brick wall. I'm no longer motivated, or keeping up with my routine.

    Anyone else deal with this? Do I need to define another tangible goal to reach?

    submitted by /u/beecosstory
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    Does anyone know of any suitable push/pull routines for someone with some rings and dumbells?

    Posted: 06 Sep 2020 09:42 AM PDT

    Struggling to set up a balanced routine based on my goals - aesthetics and to learn a few skills (muscleups, handstands, planche, levers).

    I dont really like full body as it tends to exacerbate some of my injuries, prefer the recovery time baked into push/pull, cycling takes care of legs for the most part.

    So far my best guess is to do skillwork at the beginning, heavy compounds then a few "bodybuilding" isolation exercises for a particular bodypart at the end? Does a program like this exist? Or if not I would love any suggestions to help me build one!

    submitted by /u/fien21
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    Recommended equipment for home setup?

    Posted: 06 Sep 2020 10:38 AM PDT

    Newbie here, trying to figure out how to get in shape while all the gyms are closed and/or unsafe!

    I read through the FAQs and searched through the subreddit a bit, but didn't really find anything about how to build your own setup. I'm not sure if there are gymnastics rings at any parks near me, or a suitable set of parallel bars, or a good place to do rows. Has anyone built a backyard setup with this kind of equipment? Any recommendations for how to go about doing such a thing? It seems like most people improvise using stuff around the house, or go to local parks, but wondering if it's possible to build my own setup, and what the optimal design would be.

    Thanks!

    submitted by /u/karmapuhlease
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    Avoid Dieting Make Positive Changes Instead

    Posted: 06 Sep 2020 02:49 AM PDT

    Why is it that merely saying the "D" word, you know "diet" brings immediate thoughts of failure to the minds of many men and women around the world? Could it be that we have all learned through trial and error that diets simply do not work? I know many of you are sitting back with jaws dropped at the moment. After all, this is an article about dieting, right? It is and it isn't. Dieting is the kiss of death for many while a new phase in your life or lifestyle adjustment may be just the thing that will mean success for you and your fitness and health goals.

    Eating for some is an addiction. Unfortunately, you can't exactly give up eating all together as a smoker can give up cigarettes. I'm not applying by any means that giving up cigarettes is easy but how much more difficult would it be if you were forced to have three a day? At that point you may as well enjoy them every time the urge hits right? The same holds true for food. You must eat in order to survive. You cannot live without eating. This means that if food is a problem in your life, you must find a healthier way of viewing food.

    Isn't this where diets generally come in handy? The short answer is no. This is where diets often fail. Diets do very little to change how we view food. In fact, most diets only serve to tell us which foods are good, which foods are bad, and which foods (typically most of the foods we enjoy most) are strictly taboo. Diets begin by forcing people to feel deprived or punished. And no one likes to feel either of these things.

    Even worse however, is that we punish ourselves further when we slip along the straight and very narrow pathways upon which our diets place us. This means that we are going to wallow in guilt over every little misstep we make until we give up all together and decide to over indulge once again and ignore the guilt all together.

    In order to have real success you must make a lifestyle change. This is the only way that you will be able to shed those unwanted pounds without experiencing the horrible guilt that so many dieters go through each and every step of the way with their diets. Set goals for yourself. Keep them aggressive but realistic for fitness, dropping pounds, and eating new healthy foods. Even if your goal is as simple as eating 5 vegetable servings a day it is a great place to start.

    Change your way of eating. Then change your way of seeing food and you will experience amazing changes in your attitudes toward your health, your body, and even your fitness level. As the first pounds begin to drop you will begin to experience more energy and less pain when exercising. This should help keep you motivated to do even more as time goes by.

    Do not think that long term weight loss goals will be as easy to achieve as the first five or ten pounds. Consistency is vitally important when making these lifestyle changes. Take each day as it comes and begin again the very next day. This means that even if you fall completely "off the wagon" today, you can start over tomorrow. The trick is in staying the course more days than not and learning moderation and balance when it comes to straying from the straight and narrow.

    There are many ways to fail when it comes to dieting and I know people who have failed in almost every one I can possibly imagine. There is no way to fail, however, when you are making positive changes in your life that are getting positive results. It may take weeks, months, or even years to reach your goal. As long as you are making steady and continuous efforts and progress, you are doing many great things for your health and well being.

    submitted by /u/NathanWest08
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    Hello body weight fitness community! I tried posting this on r/fitness but it got removed lol. If you have the time and could provide me some advice, I’d really appreciate it. -thank you

    Posted: 06 Sep 2020 11:10 AM PDT

    Hello r/fitness community. I really need some help, I'm a 24 year old male who has been active his entire life (16 + years of playing lacrosse, even at a collegiate level) but ever since transitioning to my full time desk job, the past two years I have lost SO much weight and muscle.... part of it is my lack of motivation and self esteem - but that's an issue I've tackled and feel fine now.

    I'm starting to really notice that I'm physically not in shape, (slow mile time, can't even bench 145 anymore, it's no good!). I've gone through the phases of going to the gym, but where I fall short is typically my eating habits. I've been a picky eating as a kid, and I've never a good cook.

    While I'm attempting to get back after it this week, I would love some advice for any meals/routines you guys use to gain weight! I'll take any advice I can get, From good workouts inside the gym, to meals/brands of workout supplements that help you.

    A little background on myself -

    I say picky eater, but honestly I eat a lot of different foods I'm just super dry (like if I have an option between something being coated with a sauce or without it, I'll go without). I know that's pretty lame, so feel free to laugh about that one in the comments.

    I only have access to an apartment gym - dumbells only go up to 40 pounds. Been looking for more workouts with my body weight that'll gain muscle, as my access to heavy weight is limited.

    • 5'8 , 130lbs (big yikes), I am able to use the highest weights (40lb dumbbells) available in my gym, I just only can do a few reps, about 10.

    I used to weigh north of 150lbs, and physically looked like a healthy human (not really the case now lol)

    I apologize for the long post, If you take the time to read this and get back to me, I greatly appreciate it.

    Thank you! -a guy who just wants to get his life together

    submitted by /u/LamPz4Sales
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    A way to set up a pullup bar - DIY PULL UP BAR

    Posted: 06 Sep 2020 05:28 AM PDT

    Hi people, I thought to share a way how i placed pull up bar.

    Imgur link: http://imgur.com/gallery/YIRblJE

    Bought a construction rod which is used in pillars of the building. 20mm diameter rod. I weigh about 83 kgs and the rod holds real good they may look thin but they are quite heavy.

    If your weight is more than 85 kgs try opting for 25mm thickness rod. To protect it from rust one can coat red oxide and paint theirs fav color. I use a piece of my yoga mat for soft grip so it doesnt hurt. Look at the placement too. Can be placed on parallel walls. Bar doesnt bend. It doesnt roll because our grip prevents it. One con will be that our hands roll very little which makes the pull up a little harder for begginers like me . Eventually we will be able to hold the bar with out getting that slightest roll too.

    Something is better than nothing. Been practicing since 1.5 months on that rod

    Express your thoughts.

    submitted by /u/bwf_begginer
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    I think I injured my spin doing ring ab rollouts

    Posted: 06 Sep 2020 11:23 AM PDT

    I've done ring ab rollouts a couple of times and first I never noticed any pain, I made sure to really brace my core but I guess I arched my back too much, because I've noticed pain somewhere below the middle of spine and I can feel the pain if I arch my back standing or sitting.

    I suspect this to be a common injury if your core is not strong enough. Should I just not go as far forward for now? Anyone else had a similiar experience? I'll be skipping ab rollouts for a while and hopefully the area heals properly.

    submitted by /u/chackk
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    Exercising with kids

    Posted: 06 Sep 2020 10:56 AM PDT

    I just found this nice article about exercising by involving little kids.

    I tried to train together with my 8yo, but he quickly lost interest. This idea of involving him more as "weight" instead of "training partner" sound interesting.

    Did anybody here try to involve kids into RR?

    submitted by /u/qznc
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    Why i look skinny in some mirrors and in others muscular?

    Posted: 06 Sep 2020 08:57 AM PDT

    Hey, i want to know if this is normal. I have two bathrooms in my house and in one mirror i look like a beast, but in the other... i look like if i don't even lift. Is this normal? How i really looks like?

    submitted by /u/savm300
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    Beginner looking for advice

    Posted: 06 Sep 2020 08:46 AM PDT

    Hi people of BWF! I'm new here and just wanted to ask a few questions if anyone is able to help me (don't worry I read the FAQ lol). I just started doing the recommended routine a few days ago and so far it's going well. My immediate goal is to lose some weight and get stronger, nothing crazy.

    First here's some background and info about me. I'm 22 years old, male, 5'11", and ~177 lbs. I ran cross country and track in college, so at my peak physical condition I was at ~155 lbs. while running 70-80 miles per week. However, I started to develop asthma and running became really hard for me. The doctor says I can do workouts like RR, but I have to keep the running to a minimum.

    So right now I'm doing RR 3x per week. I would like to incorporate some running in next week after doing the RR, maybe like 2-4 miles each time. Iknow I just started, but when did you guys start seeing progress when you were all beginners? Some of these exercises I'm used to from XC training, like pull ups, rows, and squats. But the L-sit and wall plank are incredibly hard for me. I've been segmenting them over the course of a minute. Like with the L-sit, I'll hold it for 3 intervals of 20 seconds. But this is with both of my feet on the ground. I know everyone's different and progress is unique, but I'm curious to hear everyone's stories.

    If anyone has some insight I would appreciate that very much. Or if you simply have any wisdom you would like to pass on to someone who is just starting, I would appreciate that too. I'm always trying to learn new things from the experts. And I definitely need encouragement along the way, so please feel free to respond if anyone has anything that could help me. Thanks everyone!

    submitted by /u/guest_eleven
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    Skills or no skills?

    Posted: 06 Sep 2020 08:01 AM PDT

    Do skills (like planche, front lever, back lever, handstand etc.) play a role towards building a healthier body? I'm asking because I don't care about being able to perform them just for their sake, but if they have some great benefits to the general health and strength of the body (like better core, better posture, more mobility, more body stability while carrying heavy stuff for example etc.), then I would think it would be a good idea to add them. If their benefits is easily out-weighted by other exercises, then most probably no (especially seeing that they have more chances for injury).

    Thanks!

    submitted by /u/MrNobody199
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    Frequency to train skills (planche, HSPU, levers...) alongside my weight training routine

    Posted: 06 Sep 2020 06:59 AM PDT

    Actual question

    Is once a week per skill good enough, or do I need at least twice a week? Keeping in mind, I'll be weight training as well, so the muscles are getting enough stimulus, more worried about the time to train the movement.

    Reason

    I want to mix bodyweight training skills with my weight training, and following overcoming gravity advice, I plan to substitute some weight exercises for bodyweight fitness ones, particularly skills.

    Skills

    I'm interested in the progressions of/towards:

    • Planche pushup

    • Handstand pushup

    • Dips (and beyond)

    • Back lever

    • Front lever

    • Dragon flag (then onto to human flag maybe)

    submitted by /u/BoredAF697
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