Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-17 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-17
- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- Exercise routine for first responder with very limited time/space
- What's the difference between Cossack/Archer Squats and Side Lunges?
- Is this normal?
- Would like to do the MOVE routine, but stuck without a pull up bar, and have some apprehensions!
- So I don’t believe I have much upper body strength
- Thoughts on creating a workout for days where you're busy?
- Calisthenics + Weights
- Indoor rings setup
- Can't feel your chest in push ups? Try ring flyes.
- Weird Muscle Imbalance: Smaller on Dominant hand??
- Brain Freeze kind of feeling
- Hand injury
- 90 Day Exercise Schedule
- Will I Lose my Anterior Muscle Mass/Strenght if i don't train them?
- My weight lifting and bodyweight combined program
- Help increasing heel raises for mountaineering/ice climbing
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-17 Posted: 16 Oct 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 17 Oct 2020 01:52 AM PDT Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| Exercise routine for first responder with very limited time/space Posted: 17 Oct 2020 04:16 AM PDT Hey guys. I'm a first responder who works nights on a super busy unit about ~14 hours a day 4 days a week. I'm at a point where I'm sick of not working out on days I work, and I'm looking to develop an intense body weight routine that I can get done in under an hour. I have rings, a 40lb sandbag, a yoga mat and very limited space. I can currently do ~10 pull ups on rings with good form, sets of 50 push ups, ~10 tricep dips on rings (working to get that strict muscle up) and ~30 crunches. Cant quite do a handstand yet. Can someone help me build a death-by body weight plan? [link] [comments] |
| What's the difference between Cossack/Archer Squats and Side Lunges? Posted: 17 Oct 2020 05:00 AM PDT I can't seem to find any so I think I may be missing something. [link] [comments] |
| Posted: 17 Oct 2020 06:54 AM PDT Ever since April I've been doing planks, and pushups everyday is it normal for the back of your head to hurt? [link] [comments] |
| Would like to do the MOVE routine, but stuck without a pull up bar, and have some apprehensions! Posted: 17 Oct 2020 06:31 AM PDT Context - I'm an beginner to exercise (I had been to the gym for a while during college), in my early thirties, 5'9", 68-72kgs. My primary goal would be bulking up (that's hypertrophy, correct?), gaining strength, and flexibility, in that order. Been lurking on this subreddit for a while. I've gone through the FAQ and the routines, and although I understand that the RR would work best for my goals, I'm really limited by having no parallel bars or a pull up bar. So, I'm seriously considering the Move routine for now, but I have these questions/apprehensions -
Thanks! [link] [comments] |
| So I don’t believe I have much upper body strength Posted: 17 Oct 2020 10:13 AM PDT I (33F) got fat but I've been consistently gyming it for a year (bar 2 covid shutdowns we hadn't the gym) and I'm losing the weight. I have always had solid leg strength but I can barely do any upper body weight training like a pushup (but I seemed ok with dips with feet on the floor). I want to reach a point where I can get to at least do monkey bars again or pull ups. But what do I do? Do I just keep using dumbbells, gradually increasing the weight or do I just try and start doing a few pushups/pull-ups even if I only manage one or two for a while (not sure I can even manage one pull-up yet😂) [link] [comments] |
| Thoughts on creating a workout for days where you're busy? Posted: 17 Oct 2020 08:01 AM PDT On days when you're super busy, like exam days(and trying to cram everything the day before) and only have 20 or so minutes max to workout and you have a workout scheduled today. What do you do to maintain your gains? [link] [comments] |
| Posted: 17 Oct 2020 05:30 AM PDT Hello I'm an enthusiast when it comes to calisthenics, however at the same time I enjoy weight training, My stats are Training 10+ years of various disaplines 6ft - 250lbs (currently on a cut) Natural From UK so I'm asking if anyone has a basic routine that involves weights and bodyweight basic exercises? Mine is this - Monday - Cardio LISS - Bike (20min) HIIT - Tabata Jumprope Tuesday - Strength Squat - (40/20/10) Chinups - 2/3/4/5/4/3/2Triset: Lat Pulldown - 2x20 Viking Press - 2x30 Rear Delt Flyes - 2x25Crunches x200 Wednesday - Cardio LISS - Bike (20min) HIIT - Tabata Jumprope Thursday - Off Friday - Strength Squat (40/20/10)Triset Pushups - 2x10 Cable Row - 2x20 Floor Flyes - 2x20Superset Lying Leg Raises - 2x30 Hyperextensions - 2x20 Pointers 1. Last set is max reps 2. I'll be doing progressive overload via adding weight or repetitions 3. After each strength workout I do 50x Glute Bridges My body really responds well to high rep work, but not low rep work, but it's all good especially now we know high reps build muscle too as well as endurance. But unfortunately I don't do dips for the sheer fact it destroys my shoulders :( used to love them years ago [link] [comments] |
| Posted: 17 Oct 2020 07:34 AM PDT Winter approaching in the UK and another lockdown on the horizon, time to invest in an indoor setup. I had a search of this sub and whilst I found a number of outdoor rigs I didn't see too many posts showing an indoor space, so thought I'd share. I've been incorporating some basic calisthenics into my training at the gym for several years - pull-ups, pushups and a variety of rows on the TRX, coupled with functional resistance mostly using kettlebells, core bags and the battle rope. I quite liked the idea of rings (that's what casual browsing of this sub will do to you) to try something new that looks fun, so first requirement was somewhere to hang them. I stand at 1.81m (5'11), my doors around 2m. Most indoor solutions involve a doorway pull-up bar, but there were two concerns there for me. First is that the walls are a couple of feet deep. This means the doorway is sunk into it (it'll make sense if you look at the photo), and I can't attach a bar that goes over the skirting. A bar that is suspended between the walls in the opening would work, but hanging rings from it would severely reduce the height. I realise most people comprise by adapting with L-sit pull-ups; my main issue there is that my mobility is poor, and I struggle to sit up straight when on the floor, let along with my legs suspended. (I'm working hard on that, but it's a slow process.) My ceiling height is 2.35m, so other options were drilling or a standalone frame. I'm not crazy about making holes in the ceiling, so went to look for a frame. There were fewer options that I thought there might be - traditional towers with dip bars often come with a back piece that would interfere with many ring exercises, and for a number of dedicated bars, the height of the bar was adjustable, but not the sides, meaning it wouldn't fit. I ended up narrowing it down to two options. First was the Pull Up Mate, or more specifically the Pull Up Mate 2 for the added stability. This still suffered from a bit of a height issue as it comes in at 2 metres, but benefitted from being easy to take down, either if I needed to put it away, or to take my training outside come spring. It's been out of stock a lot, so that pushed me towards a more permanent structure, this bar from Zider Sport: https://www.amazon.co.uk/dp/B07D382CGQ And I'm pretty happy with it. I have the bar set a few centimetres below the ceiling, and if I flex my feet I can dead hang from the bar without the need to bend my knees or raise my legs. I can set the rings high enough to pull up in a hollow body position, or by bending at the knees. It comes with dip bars too: I'll be taking those off whilst using the rings, but it's a nice option for stability if I start doing weighted dips. The whole frame is pretty light - around 25kg - but solid enough if you keep your weight within the base area and use controlled form. Pulling or pushing the rings at an angle will bring it straight down, so I've counterbalanced with four bags of sand on one side, each weighing 20-25kg. For the rings, I'd figured out that I wanted wood and numbered straps. I looked at a bunch on Amazon, but as soon as I realised Tom Merrick sells rings in his store, it was an easy choice to buy there - his free videos have helped me a lot this year, so it was good to support him. Grabbed a plyo box at Mirafit, a chalk ball from the local outdoor shop, and setup complete. I already have more bands than you can shake a stick at, dip belt and plates will likely follow at some point. Perhaps when plates are in stock and a sensible price again. I'd fallen into a phase of just turning up and going through the motions with my training, so to complement this I've also purchased Body By Rings. It's in part again to support Daniel for all the free content I've been watching, but mostly to add structure as I get used to the rings. I start that today. First impression of rings? Pull ups and rows are very similar to the bar/TRX combo. Press ups and dips are going to take some major regressions… rings are hard af. [link] [comments] |
| Can't feel your chest in push ups? Try ring flyes. Posted: 17 Oct 2020 08:02 AM PDT 1.Due to posture issues our chest muscles become tight. 2.Flyes help you to stretch those fibers resulting in more muscle activation. 3. Increase the range of motion of pushups by using t bars. Various fly exercises DB flyes Cable flyes Ring flyes Band flyes [link] [comments] |
| Weird Muscle Imbalance: Smaller on Dominant hand?? Posted: 17 Oct 2020 08:51 AM PDT I'm a right hander but my left arm is larger. Some findings: - My left arm is stronger - left scapula is weaker, so my shoulders is more elevated on the left esp when I do pullups. Depression is stronger on my right. This is confusing. Should I do more unilateral trng on my left or right? Seems like my left is stronger but it's moving less well. [link] [comments] |
| Posted: 17 Oct 2020 12:08 PM PDT Whenever I compete the set of squat or deadlift, my head starts spinning for a minute. I was wondering if I am the only who experiences it or it is pretty common? Also, if it is common, then do you know the reason behind it? [link] [comments] |
| Posted: 17 Oct 2020 08:13 AM PDT My hand injury is preventing my normal workouts, are there any resources for exercises you can do with an injured hand? [link] [comments] |
| Posted: 16 Oct 2020 09:56 PM PDT Basically, I need to find a bodyweight workout schedule that will get me stronger and more muscly in 90 days. I currently do around 100 pushups a day and like 30 pull-ups and that it. Any recommendations? [link] [comments] |
| Will I Lose my Anterior Muscle Mass/Strenght if i don't train them? Posted: 17 Oct 2020 09:50 AM PDT Hello (M 16y.o) i wanna fucos on training my posterior chain because it looks small af when i look at the mirror from the front and side my lats is small and i hate it.im also weak at pull movement compared to my push I can only do about 10 rmpull up(arch spine) 7-10 tucked Front LR and 1 arm bodyrows(ofc on my current level) while i can do Archer Push up on the floor with Ease(tho i usually do them on rings which is harder) and +6kg weighted Dips 8-10 rep.I think i have an imbalance with my anterior/posterior chain im definitely stronger at push but weak at pull,i started late training at pull movement, is this the cause? I always implemented mobility work as my warm up i don't have any problems with my posture.my workout routine is split PUSH/PULL 2x Push 3x pull A week It kinda look like this PUSH DAY: PULL DAY: FRONT LEVER RAISE (TUCKED) PULL UP BODYROW SWIMMER (under hand) DB ROW FACE PULL(RINGS) REVERSE PLANCHE BRIDGE PRONE ARM CIRCLES TRICEP EXTENSION DUMBBELL Per Session is 3 hours yeah 3 hours with clean form cause rest time is high so im not really exhausted after this Im Actually gonna try to increase the Frequency of my pull training to 5x a week for 1 month leaving out push exercise for that absence so that's why im asking if my precious gains is gonna be gon for 1 month [link] [comments] |
| My weight lifting and bodyweight combined program Posted: 17 Oct 2020 09:38 AM PDT Hello to all BWF warriors out there, This is my first ever post on Reddit, so don't hesitate to let me know should I need to post this on another reddit community or existing thread (or whatever we call this here) . The purpose of this post is to present you my recent thoughts about a combined program of weight lifting (WL) and bodyweight (BW) tailored to my goals and constraints. I would appreciate any opinions and advices on this matter. I would try to be as structured (and concise... :D) as possible. 1) Objectives and constraints
So the main activities are BW skills and Climbing while WL is more of a support for the other activities even though I m still looking at reaching certain level of Weight/Body mass ratio for the main lifts. Fortunately, all three have lots in common (e.g. deadlifts and levers are prescribed strength exercises for climbing). Running is more of a challenge than pure passion :D
2) Program I have decided to go for 2 full body workouts focusing on both strength and power and 1 optional (if work allows it) full body focusing on hypertrophy and accessory work. In addition, I added skills practice at the beginning of each workout. Exercises/skills will rotate/change every mesocycle and a deload week will be added every 4-6 microcycles (depending on how I feel). Hence this is kind of a non-linear periodization program. The basic structure of a training unit looks like this:
Let's give an example of what I have in my mind (excluding general warmup and warmup sets) :
3) Questions Aside from your overall opinion on the above program, I also have a couple of questions regarding the contrast training :
Many thanks in advance for your comments on this matter and do not hesitate to tell me if this is shit and you have a better idea of what this program could be, I am all ears ! :) [link] [comments] |
| Help increasing heel raises for mountaineering/ice climbing Posted: 16 Oct 2020 01:03 PM PDT Hi there, just a one-off ask for advice post-operation. I had my calves/Achilles cut in two & lengthened to stop pain from flat-footedness 4 years ago now. (yep that's a long time to not make much progress) It was caused by my calves/tendons being much too short from birth. From a medical perspective I am completely recovered with no lasting effects. But it obviously massively reduced the size and strength of my calves and they're still extremely weak. I've really struggled with strengthening them, so I'd like to ask what's the best way to increase the number of heel raises I can do? I'm mostly a hiker and mountaineer so I'm most bothered about increasing the number of body weight reps. They start burning after I've been speed walking or walking up hill for a while. And ice-climbing is impossible!! Currently I can manage about 8 on a single leg or 40 on both, but my form goes bad near the end in both cases. What's the best techniques to increase my reps? I just haven't made much progress by myself (because it's not a medical problem NHS physio isn't interested - the just say go gym bro) and between Covid restrictions and university I can't easily get a gym to ask! Should I be doing single or both leg exercises (or both?) to make the healthiest progress? Also open to any other suggestions you have. I think I also struggle to fully contract my calves so my foot is pointing as far down as it can when under body weight. For context, I'm 20 years old, thank you. [link] [comments] |
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