Bodyweight Fitness: Motivation Monday for 2020-09-21 |
- Motivation Monday for 2020-09-21
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-21
- What I observed after 2+ years of pull up/push up training and what really works/do not work
- PSA: Improving your handstand hold isn’t just about squeezing everything and hoping for the best. You have to know how to make micro-adjustments, which is why the heel pull & toe pull exercises are so important for handstand training.
- What is your record for the most amount of pull ups in a single day?
- athletes of this subreddit, did any of you start calisthenics as a way to cope up with something and fall in love with it?
- Carryover from weighted dips to dead planche
- When to start skills based focused training
- Comparing methods of increasing pike pushup difficulty
- Weighted pullup gurus: help me break my plateau
- I struggle to keep my shoulders down and retracted when doing dips and push-ups
- Front Lever Pullups?
| Motivation Monday for 2020-09-21 Posted: 20 Sep 2020 11:07 PM PDT Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories! Anything goes in this thread, as long as it's motivating. Let's get started! Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel! Join our live chatroom on Discord! You can find the web client by clicking this link, here. [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-21 Posted: 20 Sep 2020 11:07 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] |
| What I observed after 2+ years of pull up/push up training and what really works/do not work Posted: 21 Sep 2020 06:27 AM PDT 2018 : 37 years old, 1.74m, 65kg, 1-2 pull up Current : 39 years old, 60kg, 14 pull up current pic TLDR :
Expanding on the points here. Regarding calories intake, I felt it's the factor that helps me the most to achieve my current physique. Consistent daily calorie deficits really help to lose the body fats. Need not to be much. Need not to be on the point daily. Just maintain 100-300kcal deficits on most days. I'm a lazy slacker by nature. So being diligent and precise at daily calorie intake is not my forte. Instead, I aim for 80-90% adherence to my diet. As long as I get some deficits (amount don't matter) on most days, 1 or 2 or even 3 days in a month where I eat slightly more, I don't beat myself up. I will eat and enjoy the food, knowing I will be on my calorie deficit diet again on the next day. (My slightly more can be 500-1500kcal more than usual but normally it don't exceed 1000kcal). My prudent nature also leads me to over estimate calorie in my food so that might actually help in increasing the real calories deficits each day. In term of protein, since I tracked my meals, I realised that during my initial journey when I always try to hit 2g per kg, I did not see much improvement in muscle mass. That may also be due my lazy slack nature (0-2 workout per week). I did my workout much more consistently during COVID, although my protein intake drop to 1.2-1.6g per kg, I see much more growth in muscle mass. Will I grow more if I taken 2g instead? I doubt so. I feel I am simply not working out enough to actually utilise the protein consumed. So no worrying about not getting enough protein on some days. 1.2g on that day is ample and there is no need to go out of my way to try squeeze in some protein during the end of the day. If I need to up my game of muscle gains, I should find more progress in getting my lazy ass to fit in more workout, and not trying to squeeze in more protein in my diet. In my exercise regimen, I opt for push up and pull up. Easiest option for me since I do not have any equipment except for a pull up bar. They are enough for me to get to my current physique. Not the best compared to many others but personally, I felt it's enough for me. Also, since I work from home, I do my sets throughout the day with 30-90 min break in between. Normally I opt to do 80-90% of max rep with 4-8 sets per day. Depends on how busy the day is or how motivated I can get my lazy ass to move... Lastly on abs, I truly super slack on this. There are many weeks with no or 1 feeble attempt at abs workout. Then there will be 1 week of feeling motivated after watching some youtube videos and manage to get more abs workout done. I estimate I do my abs workout at max of 4-8 per month. Truly horrendous. Just sharing my observations and what works for me. Hopefully it can work for others too. (I'm a lazy slacker by nature. So I need to find a way that works for me. Keeping a detailed, exact daily calorie plan is out for me. Instead, I aim for a consistent deficits regardless of amount. 80-90% adherence works for me. Keeping a strict workout routine is also out for me. Instead, I tell myself to workout at least 3-4 days a week. Minimum 4 sets. Will push more on days when feeling motivated, and also push myself for the minimum sets if my lazy nature is acting up. Just wanted to let the others fellow lazy slacker folks know that we lazy folks can also achieve a decent physique and strength. Might not be impressive but at least above average when compared to the sedentary office folks. I know, my benchmark is very low. What do you expect from a lazy ass like me. Lol.) [link] [comments] |
| Posted: 20 Sep 2020 01:23 PM PDT This is by far the most common feedback I give for people stuck on increasing handstand hold times: Increasing your handstand time isn't just about squeezing everything as hard as you can and hoping for the best. Yes, body tension is important, but it isn't the full story. Even when you're standing on your feet, you can't stay upright for long if you don't allow yourself to make micro-adjustments, right? Try it-- stand up and make it a point to not change anything about how your muscles are engaged. You will eventually start to drift. So why would this work in a handstand? It won't. This is why the heel pull and toe pull exercises are so important. They're not just exercises to help you build something; they are literally how you maintain your balance in a handstand (as long as you maintain enough tension through the rest of your body). When you start to feel yourself falling back too far, you drive your fingertips into the floor to help counter that backwards fall. When you start to feel yourself starting to fall back down to your feet, you drive through the heels of your hands to help boost yourself back up. (note that this is usually the harder correction, especially if you have tight shoulders) These are linked in the sidebar, but here they are again: heel pull - https://www.youtube.com/watch?v=OYehg2ruMN0 toe pull - https://www.youtube.com/watch?v=J9-7QXCsPL0 Rules & Recommendations:
Eventually, you will dial in the amount/intensity of these corrections so you're not ping-ponging between over-corrected heel & toe pulls. Btw, this is also why it's important to keep your weight centered over your knuckle line, and NOT the heels of your hands, even though that's what feels the most stable in the short-term. I made a very in-depth post on straight handstand technique a while ago, if anyone wants to nerd out on it! [link] [comments] |
| What is your record for the most amount of pull ups in a single day? Posted: 20 Sep 2020 05:55 PM PDT I did 100 today and am quite proud of myself as the first 50 were sets of 10. I don't think this is the most effecient way to train but it was fun challenging myself and seeing what I was capable of. [link] [comments] |
| Posted: 21 Sep 2020 03:04 AM PDT I've been doing cali for 8 months now and I can now confirm that I am truly in love with it. I'd been through a breakup, bad grades, and usual teenage stress, and I was truly at a breaking point. I used to work out and had average gains that all went away once I quit (yeah cause using home workout app is soul-draining). my friend introduced me to calisthenics and I really have fallen in love with it since my first workout. did any of you start to cope up with stuff and fell in love with it? [link] [comments] |
| Carryover from weighted dips to dead planche Posted: 21 Sep 2020 05:36 AM PDT https://www.instagram.com/p/BlTWyUohy4h/?igshid=1s9o2cbix2u7r This guy is a streetlifter, he doesn't train skills. He is around 182cm tall and his weight on this video was 87kg, so he isn't a short and light guy. His dips PR at the time was around +160kg. I don't remember where, but I am sure that he said that he feels a full dead planche easier than a regular straddle planche. My theory is that for the dead planche you can have some carryover from your dips more than the HSPU (always recommended for the regular planche). What do you think about this theory? If you don't agree, why? [link] [comments] |
| When to start skills based focused training Posted: 21 Sep 2020 11:44 AM PDT A little background first: I have been training calisthenics for half a year now and I'm getting close to doing my first full front lever but I have done so doing purely a push/pull/legs split. My question is weather doing skill based focused training will help me at my current skill level fx. Having a front lever focused day and then let's say a handstand focused day or is it too early and should stick to a ppl split and develop my basic strength first. The reason behind my question is that I am plateauing with my training to the extent that I feel like my skills and strength is going down not up. Any advice is welcome. TL;dr when to start skill focused training and when to stick with the basics [link] [comments] |
| Comparing methods of increasing pike pushup difficulty Posted: 21 Sep 2020 12:18 AM PDT hey guys, so to increase pike pushup difficulty, I'm aware of four methods - increasing the elevation of your feet, moving the feet closer to the hands, increasing ROM, adding weight for this post, I'm just gonna be focusing on the first two - increasing feet elevation, decreasing distance between hands and feet now, assuming hamstring flexibility isn't an issue, which of the above two methods would be the better progression to use if hspu is the eventual goal (for both progressions, assume similar sets/reps scheme and similar RPE will be achieved) thanks for the advice! [link] [comments] |
| Weighted pullup gurus: help me break my plateau Posted: 20 Sep 2020 03:20 PM PDT My weighted pullups stalled at 150lbs bodyweight + 65 lbs x4 I stayed at 65lbs for three consecutive workouts (each with 72 hours rest), then I deloaded -10% and worked back up with 2.5lb increments. But I stalled at +65lbs again My weighted pullup routine:
I am gaining ~1-2 lbs per month at the moment, should I first try eating more? Should I go ahead and switch to a monthly program like the routines in the wiki? Is reverse pyramid training not suiting me well here? [link] [comments] |
| I struggle to keep my shoulders down and retracted when doing dips and push-ups Posted: 20 Sep 2020 01:25 PM PDT I actively try to keep them in place but after a few reps they end up going up and foward and this ends up creating awful front shoulder pain the next day. Also i find having them retracted and down during the exercise really uncomfortable. What can i do to stop this? Should i stop when they get out of place? [link] [comments] |
| Posted: 20 Sep 2020 02:47 PM PDT I am at the point where I can hold a straddle front lever for about 15 seconds. Can I start doing front lever pull-ups, or should I wait until I can hold a full front lever? [link] [comments] |
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