Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-03 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-03
- 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!
- The book Overcoming Gravity really helped me to construct my routine
- My progress so far (TW)
- I can finally do a 1 arm pushup!
- Bad side effects from running for obese people
- High volume statics routine
- Incorporating kettlebells with Calisthenics
- Why is muscle endurance task specific?
- Beginner tips/guide for overweight?
- A newbie question that I couldn't find its answer in the FAQs and wiki
- If I only do weighted pull ups and some eccentrics, will I achieve the One Arm Pull Up?
- Any movers here with a good Saturday routine to build strength?
- I can't for the life of me achieve the front lever. Anything wrong with the training I've been doing?
- Recovery for DOMS?
- How are you properly supposed to do YTWLs?
- Weighted vest questions
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-03 Posted: 02 Oct 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] |
| Posted: 03 Oct 2020 12:36 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] |
| The book Overcoming Gravity really helped me to construct my routine Posted: 03 Oct 2020 04:45 AM PDT Hey, I am a beginner, I began my bodyweight fitness journey on 2020-07-15. I am 69 kg / 1.85 m. I can do 15 dips, 20 push-ups, and 0 pull-ups. I can do 4 band-assisted pull-ups. I am aiming at full range of motion, and quality over quantity. My goal is to do 1 pull-ups. I also can do 10 s of L-sit, using push-ups bars. I just came here to say that reading the book Overcoming gravity, 2nd edition, by author Steven Low, helped me to construct my bodyweight fitness workout routine. The book talks about populations, levels, exercises, and many other aspects and is very well structured. In particular, from the book, I learned that for beginner and intermediate levels, it is preferable to do a full-body workout routine, 3 times per week, than doing a split routine. Another motivating aspect of the book is that the author invites the reader to download and print the Overcoming Gravity progression charts from the author's website. Doing so feels like playing a Role Playing Game, where one allocates skill points where desired. [link] [comments] |
| Posted: 02 Oct 2020 06:26 PM PDT Hi, I'm a 21 year old guy (1.53m) that used to be overweight in my teens, so I started to lose weight, but I wasn't really informed on how to do it correctly, and that led me to an eating disorder. I wasn't able to admit it, even though my family always told me how sick I looked and that eating so little was making me sick, but now, I accept it, and I'm working on it. 2 years ago I started studying nutrition, and that's where I understood that what I was doing was killing me, so I started using my new knowledge to heal me back. Since quarantine started, I started doing bodyweight exercises with the help of r/bodyweightfitness and r/gainit and this is my progress. https://imgur.com/a/tjTrObj (probably NSFW) First picture was 2 years ago, probably 36 kg. Second picture was yesterday 46.3 kg. Used to eat probably like 1000 kcal a day back then, maybe less, now eating 2400-2500 kcal. Stay healthy guys! Edit: posting my routine as moderator said. I'm doing 4 days of strength training a week, 2 upper body days and 2 leg days, with 2 cardio sessions a week (you need to get your hearth healthy as well) Monday: Upper body Push ups 15x4 Inverted rows with dumbbells 15-20x4 Elevated push ups 15x4 One arm rows with dumbbell 15-20x4 Dips 20x4 Curls 20x4 Abdominal work https://www.youtube.com/watch?v=TIMghHu6QFU Tuesday: Legs Bulgarian squat 12x5 Side lunges 20x5 Hip trust 20x5 Sumo squat 20x5 Calf raises 30x5 Deadlifts 20x4 Wednesday: 20 minute HIIT session and abdominal work Thursday: Upper body (same as Monday but instead of dips and curls, I do overhead press with dumbbells and elevations) Friday: Legs (same as Tuesday) Saturday: 20 minute HIIT session and abdominal work Sunday: Rest Edit 2: Thank you so much for your kind comments! Keep being healthy guys and keep training! [link] [comments] |
| I can finally do a 1 arm pushup! Posted: 03 Oct 2020 09:27 AM PDT Current Stats: 5"6, 17, 50kg (as of Sep 16) Some background: started callisthenics about 3 months ago, to gain weight (started at 45kg). Along with this, I just though a lot of the calisthenic skills looked cool, and who doesn't want to look cool? When I started, I could say without a doubt that my chest was my weakest muscle. I could only do around 14 good pushups. That may sound like a lot for some people, but since I was 45kg, it made it easier for me despite not being that strong. Now 3 months later, I weight around 50kg (Last weighed September 16, waiting til October 16 to weight myself again) and I can do a 1 arm pushup for 2 reps on each arm. Doing 1 arm of all the go - to calisthenic exercises is a goal of mine, and i'm finally able to cross out 1 armed push up from my list. Despite Covid-19 screwing over a lot of people, the fact that I have so much free time allowed me to get into exercise, and it is the best thing that ever happen to me. I understand that it's a lot easier for me to be able to do a 1 arm pushup at my weight compared to a normal weight person (i'm currently underweight), but this still fills me with so much pride. My advice for anyone trying to achieve a 1 arm pushups is to do psuedo planche pushups. Even though archer pushups are the go to progression, I think pp pushups are a great alternative. I had barely done archer pushups before, but I have being doing pp pushups and psuedo maltese pushups for about 2 months now. I don't think i've ever done a pushup variation that loads 1 arm more that the other. The strength you get from pp pushups will help you greatly in achieving the 1 arm push up. Best of luck to anyone trying to achieve this! [link] [comments] |
| Bad side effects from running for obese people Posted: 03 Oct 2020 10:00 AM PDT Hi! I just turned 20 and I am trying to lose weight as I am obese (260lbs and 5'8") My whole body still hurts 2 days after running. I know I can run ( I ran a kilometer piece of cake but I felt like my lungs were gonna fall off) as I was physically active when I was in my early teens but gained a lot of weight in senior high due to depression. My doctor said that it would be bad for my joints long term. [link] [comments] |
| Posted: 03 Oct 2020 07:40 AM PDT I want to do a static routine consisting of Front lever, back lever, planche, handstand and L-Sit. Yes I do the RR but I dont like taking too many off days in between workout days. I workout on Monday Wednesday Friday and have Saturday and Sunday as off days. I'm about 1 month in following the RR. I want to go ahead in static movements which is why I want to train them on off days too (Tuesday and Thursday) If any suggestions then please do mention. Edit : High volume wouldn't be required just any static routine would work Thanks in advanced [link] [comments] |
| Incorporating kettlebells with Calisthenics Posted: 03 Oct 2020 11:09 AM PDT Been doing the RR for the past 6 months and recently bought a 16kg kettlebell. Does anyone have tips on adding kettlebells into a routine? I'm currently doing a 3x per week full body routine. What kind of exercises for kettlebells would be a good substitute for movements in the RR? [link] [comments] |
| Why is muscle endurance task specific? Posted: 03 Oct 2020 10:05 AM PDT Saw this reddit thread and was wondering why muscle endurance is task specific and the carryover to other movements is minimal [link] [comments] |
| Beginner tips/guide for overweight? Posted: 03 Oct 2020 12:17 PM PDT I'm a 20 years old male, 1.83cm and 130 kg (approx. 6 ft and 287 lb). I'd like to get a few beginner tips and/or a guide to start losing weight, currently I have a good amount of time to spend on this. I have zero experience in terms of diet, I usually eat whatever I want/feel like and don't know anything about how much calories are enough/too much and so on. In terms of workout, I have some experience but not much, I used to go to the gym and do around 40 min of cardio with breaks of 1 or 2 min in between along with some weight lifting (I was told my body could "easily" get strong while losing weight since it wasn't that bad?) I think it's because despite being overweight, my body doesn't look that bad except the thighs which are too big. But that was a long time ago, say 1 or 2 years so I don't know what I'm capable of right now, probably can't endure 40 min of cardio anymore. [link] [comments] |
| A newbie question that I couldn't find its answer in the FAQs and wiki Posted: 03 Oct 2020 12:14 PM PDT So if I bulk on calisthenics, won't I gradually gain weight? Now, won't this make exercises harder? Now, isn't this equivalent to progressive overload? So in this case, what is the point of using harder progressions? [link] [comments] |
| If I only do weighted pull ups and some eccentrics, will I achieve the One Arm Pull Up? Posted: 03 Oct 2020 12:09 PM PDT 72kg, 170cm, Pull Up 1RM +45kg, One Arm Pull Up Negative is about 5 seconds on each arm Goal: 65kg, Pull Up 1RM +70kg I know its hard to tell but an estimate would be nice. Would that be enough or remotely enough? [link] [comments] |
| Any movers here with a good Saturday routine to build strength? Posted: 03 Oct 2020 09:09 AM PDT Hey, I'm a residential mover and I was wondering if there were any more of us here with a good Saturday workout routine? For those who don't know, while we lift heavy pieces occasionally, there's kind of an old saying, "if it's not a piano, it's not heavy". On top of that, it's more cardio than anything. I'd say our day is on average 70/30, cardio/strength for anywhere between 5-12 hours. Most us go home and shut down afterwards because it's so labour intensive, so I'm starting to incorporate more pre stretching and post yoga to my days. I suppose if not movers, those who do a lot of calisthenics would be good to hear from. What are your tips/recommendations for build more strength on off days? [link] [comments] |
| Posted: 03 Oct 2020 12:25 AM PDT Stats: 149 lbs, 5' 7", 13% body fat. My quads are on the large side. Relevant strength measures: two one-arm pullups with left arm, three one-arm pullups with right arm, 8 dragon flags in a row, 8 standing ab wheel rollouts in a row, several reps of FL rows (in-between tuck and advanced tuck) I started training the FL 16 months ago. In the beginning I did 2x8-12s static FL holds 4-5x per week (experimented with high frequency training) and got to a 15s single leg FL in two months. Granted this was the shitty single leg FL where your back isn't flat and the tucked leg is jammed into your chest. I was also doing assisted one-arm pullups and archer rows. Since then I've done a mix of static holds and dynamic movements, anywhere from 9-12 sets per week. Rep ranges always 4-6 and holds always 8-12s. For dynamic movements I mostly did FL raises, but I've incorporated ice cream makers and inverted hang to FL during the last 6 months. I decided that maybe I needed more volume, so I've been doing 12 sets static holds and 12 sets dynamic movements for the last 10 weeks, but I haven't really made any progress. Fwiw, I don't do rows or anything like that anymore since I climb and I'm trying to limit my pulling volume outside of climbing to one-arm pullup maintenance and FL training. Current hold times:
Is there something wrong with my training approach? Are there supplementary exercises I should be doing? Is an FL with good form just that hard to achieve? [link] [comments] |
| Posted: 03 Oct 2020 09:00 AM PDT I've just recently restarted the RR after a whole quarantine of nothing, and I woke up this morning stiff from head-to-toe. In the past I've always just ignored DOMS because it usually goes away a few hours into the day, but recently I've read online that recovery and mobility work are really good for performance and daily life. Plus my new post-quarantine job requires me to be at work at 5am, so I don't exactly have time to wait around a few hours for DOMS to subside. I'd like something I can do in the evenings before I go to bed to help with recovery and mobility. Any suggestions? What do you do to keep your body happy in between workouts? [link] [comments] |
| How are you properly supposed to do YTWLs? Posted: 02 Oct 2020 12:58 PM PDT Specifically the Y and T Are the scapulas supposed to be neutral or retracted? Do you retract as hard as you can? Do you do it for each rep (meaning: retract, raise, lower, unretract, then retract again, raise etc). What about doing those raises with the scapulas protracted? What muscle does that work? [link] [comments] |
| Posted: 02 Oct 2020 07:28 PM PDT Im planning on buying one within a few months because a bag filled with books is uncomfortable for me but idk if I will get stronger or have a better body if I start using it. I have some questions. does it get uncomfortable? Like when you do exercises laying on the floor or something Are there any exercises where it's better not to wear the vest or you can use it no matter what? Any brands I should consider or anything can work? What's your experience with it too? [link] [comments] |
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