Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-14 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-14
- 3 MONTHS of calisthenics skill progress [118-160-145] 19M
- How can I fix bicep/tricep imbalances when I can only do negatives?
- Will gymnastic ring straps be able to hold a barbell instead of rings?
- Difficulties progressing in middle split.
- Volume and training to failure
- Weighted pull ups strength
- Not able to find pushup form; should I continue till my chest shows some progress?
- Wrinkle lines tip of fingers doing pull ups
- What do you think about my push day?
- Plateauing on dip holds, what should i do to make progress?
- Greasing the groove and regular training
- Muscle up training frequency
- Only rings exercises
- Calisthenics, Weights, or Both? What are your reasons?
- A little help with shoulder strenght, and lower body flexibility.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-14 Posted: 13 Oct 2020 11:05 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| 3 MONTHS of calisthenics skill progress [118-160-145] 19M Posted: 14 Oct 2020 10:29 AM PDT Started out like a lot of skinny kids and bulked hard for a year from 118 to 160. I made some decent strength gains while putting on a lot of fat and muscle. Covid hit and I moved cities for the summer, leaving me without access to a gym. I decided to buy a pair of gymnastic rings and give calisthenics a try. I couldn't be happier with this decision. I went on a cut this summer and got leaner and stronger than I've ever been. I went from 160 to 145 over the last 3 months while making progress on calisthenics skills with gymnastic rings following a push/pull split. Starting stats (160lb): 15 pull-ups, 2 RTO dips, 7 pistol squats, +65x3 weighted pull-up, 140 OHP Final stats (145lb): 22 pull-ups, 5 bulgarian dips, 12 pistol squats, +105 weighted pull-up, 145 OHP Skills achieved: single leg front lever, single leg dragon flag, wall HSPU, ring muscle up, half iron cross negative What I'm working towards: full front and back lever, dragon flag, free HS, planche, 2xBW deadlift, full iron cross (someday!) progress pics // training footage We're all gonna make it! [link] [comments] |
| How can I fix bicep/tricep imbalances when I can only do negatives? Posted: 14 Oct 2020 03:55 AM PDT I've recently started using a door mounted pull-up bar to get some exercise at home. I didn't have much strength at all so I started with some of the regressions listed on the wiki until I am capable of doing the RR. My typical routine includes negative pull-ups (neutral grip and band assisted), squats, negative push-ups, dips (no rings, so I put the bar on the floor and use the arches for grip) and I recently added scapular pulls. I noticed today that my right bicep is significantly larger than my left, which is causing my right side to do most of the work. I tried focusing on my left arm while doing my negatives but it would give easily and my right seemed to reflexively compensate. Over the past month, I have been able to pull myself up to the bar more often, but only for a few reps. That number is slowly growing, but I am still doing mostly negatives in my workouts. I still lack the strength for consistent pull-ups, let alone one-arm or archer pull ups. I think there may be a tricep imbalance as well but I think that might be easier to address when I do dips. I've been thinking more and more that I should just start going to a gym to build the strength necessary for RR. Are there any basic isolation exercises I can do at home to address this or should I just bite the bullet? [link] [comments] |
| Will gymnastic ring straps be able to hold a barbell instead of rings? Posted: 14 Oct 2020 04:21 AM PDT one of my wooden rings snapped so i decided to hang a standard 20lb ez curl bar on the nylon straps as a makeshift pullup bar. Do you guys think this could work or it might break? [link] [comments] |
| Difficulties progressing in middle split. Posted: 14 Oct 2020 08:15 AM PDT I've been working on flexibility for the past year or so and have gotten my pancake solid and my front splits are ok, I'm a few centimeters from the bottom on that one still. Since I'm basically just doing maintenance on my pancake I wanted to start going harder at the middle splits as I've only worked on them inconsistently up until now. I've been working on it for a few weeks now and I'm running into a weird problem where I can't seem to sink lower into the stretch because something around the top/back of my hip feels like it's stopping me sort of. I don't feel the stretch in my adductors at all when this happens and instead there's just a lot of pressure at the top of my hip joint and some feeling of a stretch in the hip joint if I use more internal rotation. I've seen that anterior pelvic tilt is supposed to be used and that does allow me to sink a bit lower but there's still a certain point where I can't really go down more. Internally rotating my legs also helps to a degree, so I'm not sure if I just need to spent more time training with maximum internal rotation and APT or if I'm just not physically able to do the splits due to bone structure. Has anyone had something like this and figured out the correct joint orientation to actually get deeper into the split? It's definitely a goal I want so if I just need to keep training and wait for my hips to loosen up I'd be a stoked! [link] [comments] |
| Volume and training to failure Posted: 14 Oct 2020 12:40 AM PDT https://m.youtube.com/watch?v=STiUyA6TfRY this is a video that john meadows made about training volume and wether you should train to failure. He says when someone does 4 sets one person views it as 3 warmup sets and 1 all out set to failure, some other people view it as 4 working sets, and that these sets are done with leaving a few reps in the tank so that you can perform all sets with consistsnt number of reps because as you go to failure your reps while go down as you do more sets. Ive never trained either way i just do my warmup sets and do my 2-4 working all out sets and they might look like this (12,12,11,10) so i use this as a guide to stop and move onto the jext exerxise once my sets go down by around 2 reps. I train to failure on 90% of my sets in my workout and 3 days later when im recovered i go back and train the same muscle again just as hard, im confused because john and other pros say that you should train to failure on 1 set per exercise and maybe 2-3 failure sets on things like pec deck or curls because you wont be able to recover if you always go to failure on these other exercises, but i train to failure on every set and i recover just fine, ive been doing this for months and havent gotten injured and im still seeing strength and muscle gains, so i dont know if i just have elite genetics and im doing this which i doubt is the case or if i could be doing even better if i didnt train as hard which i dont wanna train easier then i am, so can someone please explain this to me thanks alot [link] [comments] |
| Posted: 13 Oct 2020 06:48 PM PDT Hey. I'm currently 58kg BW pulling 35kg added for sets of 3 (3x5). I'm a long way off but I've always wanted to be able to pull up with my body weight attached. So a 2xBW pull up. I've been using linear progression of a kg each time but I've started stalling for a while. Just wondering if you guys have any good strength progression routines that I can use to reach my goal. EDIT full routine. I'm on a 5 day split with weekends off. Pull days are Tuesday and Thursday. Push days are Monday and Friday. And Wednesday is a legs and and ab work day. On the pull days I am doing Pull ups 3x5 Heavy biceps curls 8x3 Dumbbell rows 8x3 Machine rows 8x3 Lighter bicep curls AMRAP [link] [comments] |
| Not able to find pushup form; should I continue till my chest shows some progress? Posted: 14 Oct 2020 01:03 PM PDT Im not able to touch chest first to the ground during pushups.. i started doing them recently and an absolute beginners. I was told chest must first touch the ground but no matter how much i correct the form, chest doesn't reach ground. If i push further down, nose reaches the ground. I tried checking my neck position. Should I continue doing how i can or is something wrong in my form? Thanks in advance! [link] [comments] |
| Wrinkle lines tip of fingers doing pull ups Posted: 14 Oct 2020 12:59 PM PDT This has been bugging me a bit, but sometimes when I do pull ups, these wrinkle lines start to appear on the tips of my fingers and they get fatigued. Pic Does anyone know what it is exactly and if I can prevent it or is it inevitable? [link] [comments] |
| What do you think about my push day? Posted: 14 Oct 2020 12:57 PM PDT Hello everyone, Recently I split my workout into 3 sections as pull-push-legs twice a week. If I can go to a park, I will have a really good pull day otherwise it is only vertical pulling (explosive pullups, pull and chinups) with a total of 150+ reps. I am just not sure if my push days are in-line with it. Here's the routine: 3x10 HSPU or 4x12 Elevated pike pushups 4x15 decline pushups 4x10 pseudo planche pushups (pronated grip) 4x18 chairdips 3x8 clapping pushups 3x10 diamond pushups 3x10 normal push ups Depending on how i feel I can either complete 3-set exercises to 4 or decrease 4-set exercises to 3 sets. [link] [comments] |
| Plateauing on dip holds, what should i do to make progress? Posted: 14 Oct 2020 12:53 PM PDT I've been doing the RR for about 3 months now. I've progressed in all exercises except the dip hold. I average around 45 seconds for the hold every time with occasional 55 second sets. I have rings, a dip bar a bench and a squat rack/bar/pull up bar, as well as bands at home. What are yours suggestions? I've also tried negatives a few times. [link] [comments] |
| Greasing the groove and regular training Posted: 14 Oct 2020 11:36 AM PDT I'm currently thinking about using the greasing the groove method to improve and increase my pullups (currently 10 with good form). I'm doing a PPL split on 6 days a week and I'm not sure how to include gtg in this schedule. Do you have any tips? [link] [comments] |
| Posted: 14 Oct 2020 07:44 AM PDT Hi, I have recently done my 1st muscle up, of course with a swing and some kipping. My goal now is improve it so it's strict, without any kipping etc. I don't really want to do a lot of muscle ups in one set, just one but a good one. Unfortunately I have access to a bar with some space above it only once a week (Friday - i am also climbing on this day). Normally, I train in home and if I wanted to do a muscle up there, I would hit the ceiling. I'm afraid that without training the actual muscle up, it will be hard for me to progress. Of course I train explosive pull ups (Wednesdays) and weighted pull ups (Mondays and Wednesdays), but I think that it may not be enough to learn the perfect muscle up. What do you recommend me to do in order to reach my goal maybe till the end of the year? [link] [comments] |
| Posted: 13 Oct 2020 11:00 PM PDT So during winter and autumn my parents won't let me go to the park because of the Corona, so I decide to buy a pair of rings, already tried them, they are awesome but I had a question: can I train only with rings? If not how can I do? Sorry for the eventual typo I am not English _ Thx [link] [comments] |
| Calisthenics, Weights, or Both? What are your reasons? Posted: 13 Oct 2020 03:27 PM PDT They ever lasting debate. Calisthenics or weights? I'm a calisthenics practitioner and love calisthenics very deeply, however it seems like there's a cult like mentality for many calisthenics fans and practitioners. If you're said to be a calisthenics athlete and you are seen lifting weights, it's almost as if you've broken the code of calisthenics. I strongly believe all exercise modalities have their purpose and having a bias about a specific modality with no concrete reason is irrational. I've trained MANY individuals where weight training was more ideal because of their goal and vice versa. I believe we should become "married" to a one training modality without actually understanding the actual purpose behind it. Training should be fun and progressive, if you enjoy swimming, swim, if you enjoy martial arts, do martial arts. Don't just pick a training modality and die by it because of your "emotional" biased. I want to hear of your thoughts on this topic. This is my objective take on this subject. calisthenics vs weights [link] [comments] |
| A little help with shoulder strenght, and lower body flexibility. Posted: 13 Oct 2020 03:01 PM PDT Hello there! I started to work out recently, im loving it, and one of the things i noticed is that it reveals your weak spots pretty soon. Particullary for me is the shoulders, hip flexors and hamstrings. I noticed i developed some strenght (i can do up to 10 pull ups by today without breaking form; and around 35/40 push ups) but i get stuck pretty quickly when it comes to exercises involving those muscle groups. For example: i cannot even finish a wall walk, let alone a handstand (i also confess im a little afraid of falling, im pretty clumsy). I know theyre complicated exercises but i feel its disproporcionated. For the shoulders: i could do maybe a couple of elevated pike push ups, but thats about it. Im pretty restrained by flexibility since i cannot even engage in proper form for the pike pushup: i cannot keep my legs straight because my harmstrings start killing me. Same with the L-Sit progressions (im currently doing L-Raises on the dip bars to fail, then keep it with knee raises), i cannot even raise the legs up to the point im supposed to (i can bring the knees up, but cant extend the rest of the leg). Shoulder wise i know im simply weak; but the hamstrings and the hip flexors are my real problem, i just dont know how to train them and it makes me "plateau" on everything it involves using them. For context: I exercise normally 5 days a week. Days 1, 3 and 5 i go to the park, for the bars, so its more focused on the back; and days 2 and 4 i normally focus on chest and core, and train home. The training takes me around 35 to 40 minutes. I started doing one set (round of each exercise), and progressively increased it up to 3 sets now. I also run 3-6 miles every couple of days. I strecth before i start and i stretch after, every time. More dinamic stretches before; more stational after. I do general stretching for exercising and specifics for running. If you need any more info i would be glad to provide it, i didnt want the post to be exessively large by posting the routine and whatnot. Suffice to say it doesnt have anything involving shoulder besides pike push ups and some sort of pseudo wall walk badly done. Please, if you could lend me a hand with this i would appreciate it. Im patient and i can start with anything, and follow any progression the best way i can. [link] [comments] |
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