Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-07 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-07
- Guide to chinup and pullup progression (no bands or negatives)
- New to this sub and trying to lose weight, what's your best advice?
- Bodyweight Exercise with Squats
- Chocolate fans, how did you curb the addiction?
- What can I cut from the RR without loosing too much?
- How to improve pull-ups and chin-ups when I can do 3x10 pull-ups and 3x8 chin-ups right after?
- Am I doing things wrong?
- Overwhelmed guy with a ton of questions
- Bodyweight fitness and pregnancy
- I am an ex overweight guy who has really stubborn oblique and lower back fat. I need help!
- Absolutely no gains after 150 days
- Going to add bench press but not sure what to replace
- Hopeless Shoulder Issue
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-07 Posted: 06 Oct 2020 11:05 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Guide to chinup and pullup progression (no bands or negatives) Posted: 07 Oct 2020 03:11 AM PDT So I wrote this guide to help anyone who is struggling to get their first pullup. This progression is based on the good old rack pullup which I have not seen used much. Most of the tutorials will have you do banded pullups and negatives but I'm not a big fan of those methods. Rack pullup is a good exercise anyways which should be part of anyones exercise selection as assisting movement for pullups. This progression uses estimated 1RM as guide when to move to the next exercise. Here is the excerpt of the progression from the article. But I strongly recommend you read the whole text before you jump into any conclusion. Read the whole text here: https://twoworkouts.blogspot.com/2020/10/guide-to-chinup-and-pullup-progressions.html You can use the same progression with chinup and pullup depending on what grip feels best for you. Progression:
Starting position should be on the floor. Adjust the height of the rings/bar according to your strength level. Move the rings or the bar higher when you can to 8reps on your first set. Do this until you have reached full range of motion for 8reps.
Pre-requirement: 8 reps of leg assisted rack pullup/chinup to get 5 reps When you have reached full range of motion with the leg assisted version it's time to straighten your legs to get more resistance. When you can do 8reps with straight legs on your first set you can start working with the real rack pullup.
Pre-requirement: 8 reps of straight leg rack pullup/chinup to get 5 reps When you can do 8 solid reps with this variation you are likely able to do few real pullups. Give it a try if you like. If you are still not strong enough to do pullups or chinups yet in decent rep range try the next weighted version to get strong enough or get your reps above 10 with this version.
Pre-requirement: 8 reps of rack pullup/chinup with legs elevated Use a backpack or weight on your lap to do weighted rack pullup.
Pre-requirement: 8 reps of weighted rack pullup/chinup with 10..20% added weight to get 6 reps Or 12 reps of Rack pullup legs elevated to get 6reps Once you are capable of doing 8-10 solid reps you can start with the next progression which is adding weight or doing one arm chinup progression. [link] [comments] |
| New to this sub and trying to lose weight, what's your best advice? Posted: 06 Oct 2020 11:59 PM PDT Hello! I'm 14 and I am 221+ pounds, im morbidly obese and my mother(who does so much housework and is constantly on her feet not to mention she barely eats) thinks dieting is only eating less or just walking. She wont let me get foods to help me,get a scale,or go out on walks by myself and my diet is just whatever my stepdad wants to eat (who was also very morbidly obese but got a gastric bypass instead of normal dieting cause he didnt want to try) or whatever my grandmother buys even though I tell her I can't eat it . My grandmother gets extremely mad if I don't eat and i have to constantly explain. What is the best advice for me [link] [comments] |
| Bodyweight Exercise with Squats Posted: 07 Oct 2020 06:55 AM PDT I have been doing bodyweight exercises consistently for about 4 months now. About a month ago I got a barbell and about 100lbs of weights so that I can get stronger legs (squats are my weakness). Right now I do 4 full body workouts a week (including pullups, pushups, dips, weighted squats, etc). Using the barbell and doing squats for a month now Ive noticed that I havent been able to improve my other exercises, I think it is because I am too tired after squats. Should I split up my workouts in PPL? The reason Im hesitant to switch is because that would mean I only do each workout once a week rather than my current four times a week. [link] [comments] |
| Chocolate fans, how did you curb the addiction? Posted: 07 Oct 2020 12:47 PM PDT I've taken leaps and bounds on my diet and exercise regime, however my kryptonite is chocolate. Some days, I will have an unshakable urge to eat a bar of chocolate. I even start picturing the food and become restless. Lived on junk food, sugary drinks and chocolate for most of my 20s. 30 now. What are some foods I can eat that will satisfy my brain in these situations, and how long did it take you to get over chocolate permanently? [link] [comments] |
| What can I cut from the RR without loosing too much? Posted: 07 Oct 2020 12:40 PM PDT BackgroundAs a dad of two kids (4 years, 9 months) who works full time I don't have a lot of free time on my hands. I started the RR while on parental break a few months back and it worked really well for me back then. When I got back to work I tried to do it in the evenings after the kids went to bed. It became clear very quickly that this was not a longterm solution, as I'm simply too exhausted in the evenings to properly work out. As such I moved my work out to the mornings by going to bed earlier and getting up earlier. ProblemI get up at 6:30 to work out and need to be done at 8 (8:15 tops) to help with the kids. If I don't fuck around the RR takes me between 1h30m to 1h45m (including the warmup) which I'm unable to fit into this window. In the past weeks I've tended to skip a pair (I swap them around to not always skip the same one) but to be honest I'd like to avoid this. At the same time I can't get up any earlier, as it would fuck too much with my sleep. 6:30 is already hard enough for me as it is (I'm a night owl). I'm sure I can cut a bit of time by being more strict on my rests - I already use a timer but I could be stricter. But I'm also positive that this won't be enough. OptionsFrom where I'm standing as a relative beginner to BWF (I'm doing this for 3 months now), I can see the following options:
I plan on doing 1. and 2. to see how it goes. I've also looked at the minimalist routine and to be honest I would like to stick with something more challenging than that. As such I'm left with 3 (if 1 and 2 don't work out). But I would like to do it informed, which is why I'm posting this thread: What reasonable options do I have to cut down the RR without loosing too much? In before: if you want to answer "don't fuck around too much", "be quicker", or a variation of this you can save your keystrokes. I'm sincerely doing the best I can here. [link] [comments] |
| How to improve pull-ups and chin-ups when I can do 3x10 pull-ups and 3x8 chin-ups right after? Posted: 07 Oct 2020 12:31 PM PDT So, completing the title, in one of my ABCD trainings I start with 3x10 pull-ups (rest 60sec between series) rest 2 min and then go to 3x8 chin-ups (rest 60sec between series too). After that I do some abs and other pull exercises for a complete back training. But I would like to know if it is time do add some extra weight or to do something different to continue to evolve on these exercises. Can you help me? Thanks Sorry if this has already been discussed here, I couldn't find anything to answer my question. And sorry for my English, Brazilian here XD [link] [comments] |
| Posted: 07 Oct 2020 12:20 PM PDT I've been doing squats and pushups for about a week now but I think I'm doing something wrong... When I do squats my whole leg starts to burn after doing about 10 but when I wake up the next day only my inner thigh is sore idk if I'm doing the workout wrong or If this is normal. Also when I do pushups (on my knees because I'm too weak and fat for normal ones) my whole arm hurts but when I wake up the next day my wrists and shoulders hurt more than anything else. Am I doing these workouts wrong or is this normal? For context I've never worked out in my 19 years of life and I'm tired of being fat so I trying to start lossing weight and gaining some strength [link] [comments] |
| Overwhelmed guy with a ton of questions Posted: 06 Oct 2020 06:33 PM PDT Hey BWF, i'm looking for some advice/guidance/information with the start of my journey into getting healthier/stronger. To start, im a 29 year old guy who has been sick with severe Crohns disease for 22 years. Without going into details, my younger years were mostly spent in hospitals and i've been on nearly every medicine on the market. I recently have found a medicine thats helping me considerably, and I want to keep on the good path. However, im struggling with where to begin. At my lowest, I was 108 pounds at 6'2 and have never before been over 145 pounds; I've never had to worry about eating too much. I'm currently at 165 pounds, but im unhappy with my self image. I feel like one of those 3rd world children you see on the commercials with the bloated stomachs and being very skinny. Now to the actual question...Is it possible to develop a better physique 100% at home? I cannot go to the gym with my immune system, i live in an apartment with no yard, and dont have any equipment aside from a pull up bar and a bar with some weights. Would basic exercises like push ups, pull ups, sit ups, etc suffice as a "workout plan?" As i stated, im CLUELESS to all of this, and reading through the RR left me with a lot of questions. Any information on what to do, books i could read, equipment i should look into, etc would be much appreciated. Other notes; My diet is pretty restrictive in terms of what i can and cannot eat. No dairy, nuts/seeds, raw veggies are the big ones. I don't follow a diet or count calories. I usually end up eating what i cook for my vegetarian girlfriend, but i do eat meat (mainly chicken). Thanks for looking [link] [comments] |
| Bodyweight fitness and pregnancy Posted: 07 Oct 2020 04:19 AM PDT Hi, I use bw fitness and climbing as my main activities and I was wondering how others have coped during pregnancy. I am really after first hands accounts of the way your body changed and recovered and how it's affected your training. Which movements were you able to keep doing and for how long? (I'm guessing L-sits went out the window pretty fast with abdominal stretching...) [link] [comments] |
| I am an ex overweight guy who has really stubborn oblique and lower back fat. I need help! Posted: 06 Oct 2020 09:01 PM PDT I've been overweight for almost all 18 years of my life. This is the year where improve my health. I started off by diet. I started back in Late Feb at 88kg. Right now I am at 68kg. I've noticed my arms and legs becoming more defined and I have more energy. It's kind of embarrassing to say that me, an 18 year old didn't have much 'energy'. I have one big problem though. My love handles are still so big and bulky. My collarbone and upper ribs are legit popping out which is also worrying me. I don't want to keep up a deficit if I keep losing fat everywhere else besides my obliques. I will keep up my deficit until I reach 65kg, but I doubt my obliques would drastically change in that time. Has/Does anyone else encounter this problem? Should I be focusing on my core more to lessen the bulkiness in that area? [link] [comments] |
| Absolutely no gains after 150 days Posted: 07 Oct 2020 12:47 AM PDT So i've been tracking my kcal intake for 150 days now with the goal of losing fat in mind. I would say ive been tracking 99% of my daily intake for the entire period. After 150 days im still at my weight like i was before. Im a male, 18 years, 87kg and lightly active, desk all day and 5 times a week push/pull/leg workout. Ive tried to eat 1600 kcals, 2900 and 2300, none of them did anything. Im just so fucking tired of watching and weighing everything with absolutely no results its hideous. So anyone got any tips let me fuckin asap know [link] [comments] |
| Going to add bench press but not sure what to replace Posted: 06 Oct 2020 06:13 PM PDT My son (14) and I have been doing this routine (see below) since March, six days a week (repeat day 1,2,3) and have progrressed really well. We have a chin-up/pull-up/dip station and other than that its all Push-ups and floor work. Push-ups are awesome but I wonder if pushing weight might start giving us bigger gains. I've recently gotten access to a full set of olympic plates, bar and a bench and am wondering how to incorporate it in to our chest days. Should it be part of the pushup day or its own day? I would love some input so that I keep him on the right track. Here's our current routine MONDAY Push-ups regular 50 Push-ups narrow 50 Push-ups wide 50 Push-ups decline 50 Push-ups on medicine ball 50 Dips 50 TUESDAY Pull-ups 10 Chinups 15 Rows 25 Repeat 4x WEDNESDAY Superset X 2 leg lunge in place (w/medicine ball) 25 both legs Calf raise on one leg 25 both legs Back kicks 25 both legs Squats (w/medicine ball) 25 Plier squats 25 Superset x2 Hip thrust 25 Crunch 25 Right side crunch 25 Left side crunch 25 Leg raise 25 Russian Twists with ball 25 x 2 Bench crunches with ball 25 x 2 [link] [comments] |
| Posted: 06 Oct 2020 08:15 PM PDT My right shoulder and trap seem extremely out of place compared to my left. For starters they appear pulled tighter towards my neck. I have a constant tightness in my back lower trap/infraspinatus that I can't get to go away. My left trap is longer and connects higher up on my neck. I can't perform bench, ohp, pull ups. HORRIBLE ROM that I am addressing. I've been to an orthopedic and two physical therapists that all downplay the physical appareance and only want to work on ROM. They're all convinced there's nothing majorly wrong with the shoulder area that's good and the therapist are diagnosing it as a tight shoulder capsule. Ok cool so I'm doing these exercises I've been given but I really want to correct the physical appearance 😏 I will say if I internally rotate my right arm and raise the scapula it brings everything to an even plane for the most part. Is this chronic tightness pulling my scapula back and down maybe? If i bring my right arm straight out aside me and reach my fingers straight out as far as I can it pulls my shoulder away from my torso and I feel an amazing stretch and it looks much better. I need to know what's going on here 😭 [link] [comments] |
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