Bodyweight Fitness: Form Check Friday for 2020-09-18 |
- Form Check Friday for 2020-09-18
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-18
- 5th month fitness progression after long hiatus.
- I achieved my first proper pull-up today!!
- MGH Research Study-Do you worry about the way you look?
- Suggestions after Recommended Routine
- What do I have to be able to do before I can walk to a chest to wall handstand?
- How do you like to structure your week of training?
- post gym selfies and fitness programs to share with friends
- Resources (preferably books) on using stall bars
- Hanging rings on 1.5 inch (4cm) concrete thick (aprox) apartment ceiling
| Form Check Friday for 2020-09-18 Posted: 17 Sep 2020 11:07 PM PDT As always, please give last week's thread a once over for any form checks that could use some feedback. All previous Form Check Fridays Without further ado, please post a video (or if you can only manage a photo for a static hold) of the move you'd like to be critiqued. Your video should be:
Include in your post the following details:
Rules for critiquing form
If your form is awesome, consider posting it in the Show Off Sunday thread! If you dun goofed, consider posting the out-take in the Slip Up Saturday thread! Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-18 Posted: 17 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] |
| 5th month fitness progression after long hiatus. Posted: 18 Sep 2020 01:26 AM PDT Hey guys, I used to play a lot of basketball when I was younger, but after moving away from my home town 6 years ago, I never really got the motivation back and lived a rather sedentary lifestyle (because of uni, work and whatever, all just excuses for my lazyness really). I had some gym experience but was never consistent as I find it monotone, if it's the only thing you do. My objective is to be able to dunk again (almost there) and just being fit and looking good tbh. Im currently promoting in sports science, so there was no reason for neglecting fitness for so long. 5 months ago exactly today I started to take my fitness journey seriously again. I started training regularly (3 bodyweight sessions and 2 gym session) per week and planned all of my meals. Stats : 68kg/150lbs(6 months ago) - 75kg/165lbs 1.85 (6'1'') 25 yo ~10% bf Male These are the progression images. The first one is from 5 months ago, the other two are from yesterday: images . Diet: My biggest problem was getting my diet right. I naturally have very low appetite and can easily go a day without eating anything, so I used to be very, very skinny. I was in the category of people who thought they just couldn't build muscle, but really I just needed to eat a Loooooot more. I count everything I eat and aim for 3500-3700 calories a day. I also weigh myself everyday and this seems to be the lowest range where I feel I gain weight. (I started at 3300, 5 months ago) I aim for 1.4g/kg of bw. But usually get to 2g, without really trying. I use creatine and whey protein as supplementation. Also, I am vegetarian. Edit: I eat the "same" things everyday. I almost never feel hunger or appetite, so I never go by feeling in this regard. I plan everything ahead 1 week and I eat 3 meals a day. In the morning: 100g oatmels 250g Quark or skyr 80g Different kinds of fruits (this depends on what I planned on Sunday, when I go grocery shopping, my favorites are blueberries and strawberries) 50g sunflower seeds 30g Walnuts 10g Almonds 3 Paranuts (~8g) 2 slices of whole wheat bread Either a slice of chwese +Lettuce and Paprika Or PBJ. In the afternoon: 220g white rice 100g veggies (can vary) 15g roasted sesame seeds 10g nutritional yeast (for that veggie b12) 2 Wraps with either falafel balls, mozzarella cheese or some kind of protein like Tofu, seitan (depends on what I buy) 150g of potatoes or sweet potatoes 2tbsp of Pesto sauce Lettuce or spinach 60g paprika 30g beans 30g - 50g sunflower seeds This meal is usually after my workout so I drink my creatine and whey here. At night : Either rice or pasta with some veggies, Normally chick peas or mung beans. This is my "free meal" where I just eat enough to get to my caloric goals. Its usually the worst meal and I battle a lot with it. But I add a lot of seeds to this as well. As you can see very uninspired meal, because I hate it. On Sundays I calculate my average weight and input this into a calculator. After that I usually add 15% on top of that and that is my daily goal for that week. As you can see I plan it very Thoroughly, because if I don't I start losing weight again. Even after 5 months doing this, my body wants me to eat less for some reason. I good trick I found, for anybody with a similar problem, is SEEDS. Add them everywhere. To your oats, to your rice, to you pasta, to your Wraps. They provide good fats, decent protein, some good fiber and can really kick up the caloric load of the food. Also they are very tasty and fit everywhere. . Exercise : So I divided my exercise in 3. Bw/calisthenics : I'm doing a modified version of the RR, with all of the basic exercises (vertical and horizontal pull/push, skill training) 3 times a week. This might be too much volume, but I've been able to keep it up with some deloading sprinkled here and there. Current objective is getting a front lever. Leg training : I do this once a week at the gym . I do 1 compound exercise (squat or deadlift) and then a lot of plyometrics exercises to increase my vertical leap. Usually I do some upper body hypertrophy training on this day, if I'm not too fatigued. Strength : I love powerlifting exercises. It's a great way to channel my stress and frustrations so it really grew on my. On this day I do some OHP and bench presses. Then I do some hypertrophy training, mostly bodyweight stuff tho. . Progression : I've realised I have a very easy time building muscle, specially at the beginning. The moment I started eating right I got those noob gains and that motivated me a lot. I got to like 7, 8 seconds free handstand every second kick up. I added like 3 inches to my vertical and can no grab the ring with both hands. Expecting to dunk for the first time in the next 2 months, hopefully. I'm aiming for a bw of around 78-80kg, but it depends on how much I have to eat for that. I don't want to have to force feed. Thanks for reading guys, this subreddit has really helped with motivation. And seeing all the progressions of other people, really got this wish of doing the same Kickstarted in me. Wish you all the best! [link] [comments] |
| I achieved my first proper pull-up today!! Posted: 18 Sep 2020 11:20 AM PDT After starting from absolute scratch 6 months ago, with barely any muscle mass, I was finally able to do a good pull-up today My question is, where do I go from here? I've been doing full body splits for the last few months and don't know how to go further now. Should I switch to a push pull leg routine, or some other split? Any advice will be appreciated, I want to continue my home workout streak, esp after having invested in a kettlebell recently [link] [comments] |
| MGH Research Study-Do you worry about the way you look? Posted: 18 Sep 2020 07:05 AM PDT Hi everyone. Thank you very much to the moderators for inviting me to post. I work at Massachusetts General Hospital/Harvard Medical School in our Body Dysmorphic Disorder Program. We recently launched a research study in which we seek to understand the day-to-day factors that contribute to distress and risk (e.g., suicidal thoughts, alcohol use, cannabis use, etc.) in people with BDD. By building a strong understanding of the day-to-day factors that spark these experiences, we hope to develop stronger treatments that reduce people's risk. The study is fully remote, with no in-person visits, and participants are compensated for their involvement. Eligible participants will be asked to attend 2 clinical research visits over Zoom with a clinician from our specialty program, answer surveys on their computer, and download 2 secure study apps that will collect de-identified information about BDD symptoms during daily life. The study takes about 3-months to complete and does not involve treatment. The study is approved by the Massachusetts General Hospital Institutional Review Board (IRB) and is funded by the National Institute of Mental Health (NIMH). We are looking for adults with BDD in the United States who might be interested in contributing to this research study. If you are interested in participating or learning more, please fill out the brief survey below, and if it looks like you may be a good fit, someone from our research team will be in touch! [link] [comments] |
| Suggestions after Recommended Routine Posted: 18 Sep 2020 01:21 PM PDT I've been doing the Recommended Routine for about six months and I've made great progress on it, but I'd like to switch over to a different routine for a little while to keep things varied. I am looking at Antraniks 3day PPL calisthenics routine and it looks great, but I'm worried about the lack of total volume and frequency. Only doing push or pull one day per week seems like it's way too little volume. Would it make sense to incorporate some pull movements on push day and pull movements on push day? I'm not sure if that would be the best way to go about it. Are there any other good progression programs that you would recommend? I've been looking for a while and can't seem to find something as comprehensive as the Recommended Routine while being different enough to be worthwhile. [link] [comments] |
| What do I have to be able to do before I can walk to a chest to wall handstand? Posted: 18 Sep 2020 09:44 AM PDT I can do 10 clean and consecutive frogstand to headstand (EDIT: Tripod headstand) reps. I thought it was a good time to try the chest to wall handstand progression. I tried it and got my self to a bit steeper than 45 degrees. But when I tried to walk closer to the wall with my hands, I felt that I wasn't able to. So I just did that position for reps. Are there some better progressions for this or should I do that same position for reps, like I did there. I held them for like 4-8 secs and 8 reps in total. I believe that Pike pushups are good for this too, right? EDIT: What about the elevated pike press? [link] [comments] |
| How do you like to structure your week of training? Posted: 18 Sep 2020 01:05 PM PDT I'm currently doing push-ups, pull ups, leg raises, calf raises, pistol squats, single leg dead lifts, and pike pushups. Along with some sprint/ jump training. Would love to hear what you do and why as far as lift days / recovery and splits. ABA week? Lower body - upper body days? lmk! [link] [comments] |
| post gym selfies and fitness programs to share with friends Posted: 18 Sep 2020 12:09 PM PDT Hey everyone! I recently created a new fitness social media called groupbeast. On it you can create workouts and programs and share them with friends. You can also post pics of your gym gains on it to show your followers how massive you are. The website is https://www.groupbeast.com/ hope everyone is working out in general and trying to stay fit any way they can during the pandemic! [link] [comments] |
| Resources (preferably books) on using stall bars Posted: 18 Sep 2020 09:43 AM PDT I've got a set of stall bars that my kids love using, and I wanted to try and figure out more directed ways to integrate them into my strength programming. There's some obvious things- knee raises, GHR/Nordic curls, support work, and Google turned up a few more things, but are there any written resources out there, or things that are more programmatic in nature? I'm a sucker for books to refer to, so am really looking for something I can get in hard copy. My guess was that there's nothing dedicated out there, but I don't know WHICH gymnastics book or method to investigate. [link] [comments] |
| Hanging rings on 1.5 inch (4cm) concrete thick (aprox) apartment ceiling Posted: 17 Sep 2020 02:34 PM PDT So I've bought some rings and been using them for a few weeks on trees, I want to put them up in my flat. I live on the 5th floor of an apartment building, I've hung up ceiling fans and the concrete is quite solid and takes a while to get through. It seems to be around 1.5 inches (possibly 2) (4 to 6cm) above that there is an air gap, I have no idea how far up that goes (at least a foot). Is it relatively safe to hang the rings here? I have some pictures linked of the screws I'm thinking of using and of a hole in the concrete but I'm open to suggestions. Hanging gym rings https://imgur.com/a/3WBYo18 Also, would it be safer to do 2 holes/bolts on either side or 4? Seems like a stupid question but I wonder would more holes weaken the concrete? Thanks in advance! [link] [comments] |
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