Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-15 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-15
- "Light" workout days inbetween harder ones
- Counting reps has been a gamechanger for me
- A list of exercises that may help you get your handstand or supplement your handstand training
- Advice on rings!!
- People who know much more about exercise science and the alignment of the body than me: does this guy's videos and articles hold any water?
- Are box malteses an effective supplementary exercise for planche training?
- Dead Planche Carryover to Planche
- Chest to wall hand stand (how to exit)
- LACK OF RR PULLUP PROGRESS - FIXED!
- Thoughts on Isolated ab work , Crunches, Twist , Heel touches etc
- Dedicating effort to pull ups, seeking advice!!!
- Caliatenics and cannabis
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-15 Posted: 14 Oct 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| "Light" workout days inbetween harder ones Posted: 15 Oct 2020 07:01 AM PDT Hello. I've been doing my regular routine which consists of weighted pushups, inverted rows, dips, leg lifts and everything else 3 times a week for about 6 months now. I really like working out so i wondered is it wise to do some tabata/hiit on my rest days. Basically doing the same exercises without the extra weight. I'm at the point where i can do 20 pushups in 20 seconds, so its not really hard for me. Does anyone have experience or just advice? Appreciate it. Cheers, from Croatia [link] [comments] |
| Counting reps has been a gamechanger for me Posted: 15 Oct 2020 10:53 AM PDT This might be obvious to a lot of people, but hopefully someone reads this and learns from it. Think of it as a PSA/happyrant. I've been doing bodyweight training off/on for a few years now, but I haven't felt like I was making much real progress. I would work out a few times a week for a few weeks, get discouraged, and then stop. Or I'd have one bad workout, and give up for a couple of weeks. So about 5 or 6 weeks ago, I got more serious. One of the things I started doing was counting my reps. Before this, I always basically went to failure on every set. But since I've started counting reps, I've seen my pullups go from 7/7/6/6 to 10/10/9/11 over 4 sets. I've seen similar gains in other exercises. So I've been doing some reading, and here are a few things that I've learned:
Note: This applies not just to exercises where you perform reps, but also to holds. With planche and front-lever progressions, I typically try to bump up my time by 2-3 seconds for 2 of my 4 sets. But I think all of this advice holds for static exercises as well as for dynamic exercises. Anyway, like I said, this may seem obvious to a lot of people, and it's something I should have known. But I guess I got lazy about tracking my progress. So hopefully this post can motivate some of you to start paying more attention. [link] [comments] |
| A list of exercises that may help you get your handstand or supplement your handstand training Posted: 15 Oct 2020 06:01 AM PDT When I was starting my handstand training I watched a couple of videos and made a list for myself with exercises to supplement my training. Now (it of course took a couple of months) I have a solid handstand hold of about 20 secs. I included these into my workouts sometimes or created a small workout out of it. Pushups (for general strength) Frogstand / Crowpose (I used these often, because leaning for and backwards is really good for developing the fingerstrength needed to balance yourself) Headstand Pike position hold Elevated pike hold Wall walks Chest or back to wall handstand hold (progressing by maybe taking off one foot of the wall) Tuck planche Hollow body holds (progressions: Legs tucked, legs 45° to ground, full hollow hold; keep your lower back on the ground) Handstand kickups Pike pushups I would furthermore include shoulder mobility, wrist mobility and wrist strengthening exercises. You always want to aim for perfect form, so you really stand solidly on the ground. In my opinion its really much about shoulder strength and finger strength, but its an interplay of nearly everything in your body. Be patient with yourself, don't rush everything and give yourself time. It can take months, maybe longer maybe shorter. Feel free to criticize or add anything. [link] [comments] |
| Posted: 15 Oct 2020 09:32 AM PDT Hi everyone! First off, just want to say a big big thank you for everyone in this sub :)) I lurk around the sub alot and the community never fails to inspire, motivate and teach me many things throughout my fitness journey. I've been doing the recommended routine for about 6-8 months now and progress has been great. Current workout looks something like: PP push-ups - Weighted Rows / Weighted dips - Weighted wide push-ups / Weighted pull-ups - Pistol Squats. Weights are currently at 10kg and range between 8-10 reps for each set. I want to progress further but my weighted vest is already at its max load. After much of my own research I am at a cross road to either: 1) Increase weights!!! Use a belt with plates (but this won't work for my inverted rows and push-ups) 2) Do harder variations. Like decline Inverted rows and decline push-ups (though I'm afraid I will hit a wall soon) Lastly, (and the one I'm leaning towards most) 3) INVEST IN RINGS. I've heard that rings makes the workouts like push-ups and dips much harder so I was thinking of investing in one myself. This also seem like the most fun choice as they look really interesting hahaha but there is one main thing holding me back; Do rings give you massive gains? What I'm afraid of is that though rings make the exercise harder, it isn't the same intensity as you would get from a progressive overload through increasing weight (if that makes sense, not sure how else to put it). TLDR; Im hitting a plateau with my 10kg weighted vest with the recommended routine, is incorporating rings gonna be a good choice if what I'm looking for is strength and size? Thank you all in advance, means alot and appreciate you guys! :)) [link] [comments] |
| Posted: 15 Oct 2020 12:30 PM PDT Hey y'all! I was diagnosed with patella femoral syndrome at 16. Was told by a knee specialist doctor I'd be in a wheelchair by 40 if I kept doing what I was doing... however, I loved and still love basketball. So I can't stop. I'm definitely not close to being in a wheelchair. Having spoken to physios they say that doctor may have been a bit of a doomsdayer and that patella femoral syndrome is essentially a blanket term for knee pain. I've been doing my own research for the last few months and come across some great resources, and now I've stumbled upon this gentleman: https://www.youtube.com/watch?v=t03RS0KqPVo&feature=youtu.be He also has a shorter article here: https://kneesovertoesguy.medium.com/knee-ability-zero-549bb9889698 that I'm curious about. Having had chronic knee pain for about 15 years now, it kinda seems too good to be true but I really hope it's not. And he backs all his claims up with scientific, peer-reviewed articles and seems very honest. Not to mention, I spoke with a great physio who does some online stuff who backed up the claim that it is fine for our knees to go out over our feet as long as they track over our pinky toes. Please help. There is so much fkn info out there that it's driving me bonkers. I just want to be able to play basketball without knee pain and make myself more athletic for my 30's and 40's and beyond. Gracias in advance! [link] [comments] |
| Are box malteses an effective supplementary exercise for planche training? Posted: 15 Oct 2020 11:44 AM PDT Hi. I have been training planche almost 2 years and I am stuck at 15 sec of advanced tuck planche. I read in Overcoming Gravity 2 that supplementary excercises were a good choice to break a plateau. I started training tuck maltese raises on two plyo boxes for reps, Its really hard...can do 4 sets of 4 reps. What is your experience with this excercise? Thanks [link] [comments] |
| Dead Planche Carryover to Planche Posted: 15 Oct 2020 09:53 AM PDT How much does dead planche carryover to the full planche? Can one work his way up and does anybody have experience with this specific progression? [link] [comments] |
| Chest to wall hand stand (how to exit) Posted: 14 Oct 2020 08:16 PM PDT I wanna extend my hand stand hold and seems that chest to wall handstand is a good excersise but I'm having trouble not shitting my pants every time I try this excesise, I just can't imagine how to exit if I loose my balance, what should I do? Or do you guys have any other exercises to progress my hold time? [link] [comments] |
| LACK OF RR PULLUP PROGRESS - FIXED! Posted: 14 Oct 2020 03:10 PM PDT Hey all - I'm a 42 y/o M, 90KG, 175cm. As part of RR I've been working on and studying pullup technique for about 9 months very methodically. I have a bar in my garden that is standard 33mm (1.3") diameter that I use for training. I've watched/read/followed Antranik, FitnessFAQs, Al Kavadlo, PT sessions etc. but still not been able to progress sufficiently on vertical pull. I stalled at a couple of slow strict reps where everything else has progressed very well. What was quite strange was that I can easily do 3 x 8-10 of the following with (objectively verified) good form:
I always felt like the strength was there but for whatever reason I wasn't able to engage my back/lats properly with pull ups. This all changed yesterday when I went to a new gym where they had a thinner bar ! Straight away I could knock out 4x5 slow strict reps with 2 mins rest between sets! It then occurred to me that since I have pretty small hands/wrists this may have been an issue in terms of engaging my back/lats. With a thinner bar I can properly grip hard and all of a sudden everything does what it is supposed to do. It made me wonder having read other people on here in similar situations whether they too are afflicted by small hand syndrome and need to try a thinner bar. Does the logic make sense to anyone else? TL;DR - progressing on everything else EXCEPT pull ups? Maybe your standard 33mm bar is too thick for your child-like hands. [link] [comments] |
| Thoughts on Isolated ab work , Crunches, Twist , Heel touches etc Posted: 14 Oct 2020 06:43 PM PDT Hi Everyone ! I'd consider myself somewhat experienced when it comes to fitness and strength However over the past year I've been dealing with lots of accumulated injuries mainly my elbow , due to joint hypermobility , which also cause my wrist to have issues ( I was wrongly diagnosed with golfers elbow for a year ) and recently I have a hamstring strain from splits ... So I'm stuggling with recovery issues My elbow have been bothering me for over a year now and my hamstring strain have been there for close to a month And honestly I can't do much , I can't train with rings since my elbow hurts, I cant even do push ups and pull ups since these 2 movements also hurts I can't train for handstands as my wrist hurts , I cant squat properly as I strained my hammies and I can't train for pancake properly as well ... I'm doing yoga occasionally but some movements I have to exclude due to my injuries And after a month of being depressed I realize I have to find alternatives ... So I started adding direct ab exercises Im currently doing them 4sets 8-15 reps a set , mainly focusing on stretching the abdominals and getting the pump. In my 7 years of training hardly do I ever do isolated ab work but now they're the only movements I can do without pain oh and I do lots of bridges and elbow stands So what do you guys think about isolated ab work ? especially when it relates to more advanced cali exercises such as FL , BL , Iron cross etc ? As Im aiming to do them when my elbow eventually recovers And FYI yes I'm a little depressed from all the injuries I've accumulated over the years. Recovery really sucks As for my current STR levels Just for reference [link] [comments] |
| Dedicating effort to pull ups, seeking advice!!! Posted: 14 Oct 2020 01:21 PM PDT Hello Pull Up Professionals!!! I am a neophyte pull upper! I can do two pull ups, full range of motion with what I consider to be decent form, but that's it. I get close with the third but get shaky and my arms just quite before my chin can reach the bar. I've recently invested in some resistance bands, and over the weekend I found a door frame pull up bar that seems to be sturdy enough though I am exercising caution... what's going to be the best way for me to focus my efforts? Should I find a band that allows me to do 10-12 pull ups and try to do sets this way until I can decrease dependence on the band? Or should I keep doing pull ups, unassisted and frequently do I can build up the strength to do more? I am a student so I spend a good bit of time at home with my schooling and like to exercise often as a study break. I'm curious to hear different thoughts and opinions! Thanks [link] [comments] |
| Posted: 14 Oct 2020 04:57 PM PDT I recently started doing calisthenics and want to achieve the more advanced practises (muscle up planche etc) but I'm having sleeping trouble which lead me to smoke a small amount of cannabis in order to sleep. How much impact si you think weed will have ony goals? I currently train 5 days a week. [link] [comments] |
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