Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-08 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-08
- Review of Athlean Xero by Athlean-X, Jeff Cavaliere
- Got progressively stronger over a year, but endurance is TRASH
- Scared to go into handstand
- Breakdancing when younger has given me a strong pushing strength base. Anyone else feel like the sport(s) you did when you were a teenager heavily influences your strengths/weaknesses nowadays?
- Does anyone here have some good exercise suggestions to build strength towards the Victorian on PBars?
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-06
- How should you train for a specific calisthenic move without neglecting other parts of your body?
- Bodyweight w/o bands??
- OAC people -- what routine did you use to get the OAC?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-08 Posted: 07 Oct 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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For your reference we also have these weekly threads:
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| Review of Athlean Xero by Athlean-X, Jeff Cavaliere Posted: 08 Oct 2020 03:42 AM PDT I just finished the 6 week bodyweight workout programme Athlean Xero by Jeff Cavaliere (Athlean-X) and since it is only mentioned in a few threads in our subreddit, I wanted to add a review. What is it? It is a 6 week bodyweight workout programme with 5 workouts per week (2 x strength, 2 x cardio, 1 x workout challenge). You do not need any specific equipment, but instead of using a table or a doorframe for pulling exercises, I preferred my pull up bar and rings. The workouts are exceptionally different from each other, but the last strength workout of the week only changes every two weeks, so you can measure your week on week progression. It covers the whole body (pull/push/legs/core) but always comes with a twist and differs from the usual progressions. The programme uses all kinds of programming (Super sets, interval sets, sets limited by time or repetitions, HIIT, circuit, etc.) What does it offer? Variety Every workout offers something new: The exercises vary A LOT, the programming varies A LOT - I always am curious how I will perform and how the exercises feel like. THe challenges have a little scoring board, based on time or repetition - a few of them even play with penalties if you fail - which actually was fun. Structure It covers your complete body, strength and cardio. It is a good "allround workout". Level Challenging and fairly intuitive to adjust, if for some reason an exercise doesn't work for you. Replayability Fun, different, and you have several ways to push yourself and make the workout harder / easier. What does it not offer? No skill training / skill based progressions It is not focused on progression based training (e.g. from wall push ups to one arm push ups). So if you want to learn a certain skill, you might want to switch to the RR, Convict Conditioning etc in the long run. That being said, if you get bored with always doing 3 sets of your standard progressions day in day our, you can throw in this programme or one of its workouts any time. Superficial Explanations You definitely need to know how to perform standard bodyweight exercises and be able to perform them. Jeff won't teach you what to keep in mind when doing a (finger tip) push up, a burpee etc. Challenge level The last three challenges are completely out of this world. They are so hard that I was not even able to score the lowest level. Ok, it uncovered a few of my weaknesses, but damn Jeff, please re-design those. Not enough pulling exercises They are there, but since being limited to bodyweight (with doorframes instead of pull up bars) they are not focus exercises. I used a pull up bar and added a few here and there. My opinion: I haven't had that much fun with a bodyweight programme in years. Sure, a few exercises don't do anything for me (Rear delt iron cross...huh) but you can switch them. Sure, it doesn't follow a strict progression routine, but sometimes I waste too much time finding the perfect routine instead of just actually working out. For every workout I had to check how Jeff performs the exercises and find out, what he wanted me to do. Always intuitive workout goals and exercises that were different, but easy to understand. And since he put a lot of thought into challenging the athlete with various workouts, I always was super curious how I would perform, as I never had the slightest idea beforehand (I know how I would perform with chest training super sets. But doing quadruples? That was new and fun). Is it worth the price? Well, it always depends on how much you have and what you are willing to spend, I guess. It doesn't reveal a secret formula or is necessarily better for your cardio / strength than other programmes. But it was much more successful in getting me to enjoy this than all the other programmes (even the ones with the community/gamification approach). My results: Hard to say, because it doesn't let you track your progressions (increase in reps, being faster) by letting you do the same workouts several times. It only lets you repeat the last workout of week 1 (3;5) in week 2 (4;6), which is not enough to compare results. The programming (when you fight against time, fulfil a certain number of sets or reps) definitely got me out of breath during the cardio based workouts and no matter on what level you are, you can always make it more challenging by shortening the rest period or changing the exercise. I feel stronger because his subtle changes on some exercise killed me in the first workouts but I adjusted after a while. What I definitely like: It helps you to uncover your weaknesses. He has a few workouts, where you do strength and cardio combined - and it's pretty clear then what you can improve if you either gas out or your muscles won't let you do another repetition. Idea to track the progress: Write down the results of every workout and just do the whole programme twice. Or repeat every week a few times to progress. Any questions? Disclaimer: Do I know what I'm talking about? Did sports since I was a kid, Bodyweight Training for 6 years now. Tried out You are your own gym, the RR, Convict conditioning, my own programme, read a lot of resources and am fairly confident about knowing how to perform "standard" exercises. So far I'm able to perform about 8 one arm push ups, 10 pistol squats, with being comparably weak on the pulling side (around 7 pull ups). I'm not a pro, but I'm muddling through. [link] [comments] |
| Got progressively stronger over a year, but endurance is TRASH Posted: 08 Oct 2020 06:32 AM PDT I've really gotten so much stronger. I went from doing 3-4 dips to doing sets of 8 ring dips +10kg. I went from doing 10-15 pushups to doing pseudo planche pushups and RTO pushups. I went from doing no pike pushups to doing wall handstand pushups. I went from 5 pullups to sets of 8 +17kg. But damn... My endurance is shit... I tested my pushup max and its only 25. My pullup max is only 12. Honestly I thought I'd have much better maxes considering how much stronger I am, but I guess since I always trained in the 5-8 rep range I never developed that muscular endurance. Is anyone in the same boat as me? 'm planning on ditching the extra weights and focusing on getting decently high reps for the basics (I'm thinking atleast 35 pushup, atleast 15 pullups, etc). [link] [comments] |
| Posted: 07 Oct 2020 05:09 PM PDT Idk what is it, but I'm scared to go too close to the wall with my stomach, and am scared to kick up as well. I know I can hold myself up easily in a handstand position, but I feel like I need to wear a helmet while doing this. I usually avoid handstands but am pretty strong all around (almost to rto dip and oap). Any drills or advice is appreciated [link] [comments] |
| Posted: 06 Oct 2020 07:30 AM PDT I bboyed from freshman year of high school until my senior year of college... so I'd say I have 7-8 years of experience. Since then, it has been about 5 years since I have practiced but I still feel like upper body pushing strength comes naturally to me (I did a lot of freezes and powermoves back then). For example when I was in college I could OHP my bodyweight with only a few weeks of doing that exercise. Also was able to hit 225 lbs for 3 reps on the bench pretty easily (@165 lbs). From a BWF perspective, stuff like ring dips came pretty quick for me as well as core-intensive exercises like back lever. The one thing that sucks though is that it's incredibly easy to develop muscle imbalances from breakdancing... my main "stab" arm is my left (dominant arm for powermoves and freezes) so to this day my left tricep and shoulder is still noticeably bigger than my right. On the contrary, since I never did any leg-intensive sports/exercises growing up, I've always been TERRIBLE at squatting, deadlifting, and HIIT-type leg exercises. Even when I worked heavily on those squatting and deadlifting they always lagged behind my other lifts. Anyone else feel like the sport they did when they were younger play a significant influence on your strengths/weaknesses nowadays? [link] [comments] |
| Posted: 06 Oct 2020 01:05 AM PDT Basically what the title says. Been doing assisted Front Lever Rows for a while as well as assisted Victorian Holds with a resistance band. However, progress has kind of stalled recently and I am curious to hear if some people know a few exercises that could speed up my progress. Thanks in advance to everyone, have a good workout session. ✌ [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-06 Posted: 05 Oct 2020 11:05 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] |
| How should you train for a specific calisthenic move without neglecting other parts of your body? Posted: 06 Oct 2020 12:06 AM PDT I want to learn the front lever. Normally I exercises 5 times a week, Monday, Thurday - Push (Abs on Monday also) Tuesday, Friday - Pull (Abs on Thursday also) Saturday - Legs + abs I understand that the front lever is primarily an ab and back movement. How should I change my routine in order to put in more work for the front lever? I don't want to completely get rid of push and legs, I just want to focus on the lever more. I was thinking of doing the FL training 3 times a week and have 1 day each for push and legs. Anyone have any suggestions? Along with this, can anyone also point me towards exercises that help train the front lever, thank you :) [link] [comments] |
| Posted: 05 Oct 2020 01:04 AM PDT I am looking to start bodyweight and I am concerned if I should start with bands. Also, I do not have a pull up bar, so I dont know if its better to replace that pull up bar with either bands or without them. Help me out, it would be greatly appreciated. [link] [comments] |
| OAC people -- what routine did you use to get the OAC? Posted: 05 Oct 2020 02:57 PM PDT I plateaued with counter-weight assisted OAC, so I switched to weighted pullups and I quickly plateaued again at +60% bw 1rm. But my routine is just a basic 5x5 PPL adding 1kg when I can + more pullups /accessories What routine(s) worked for you? [link] [comments] |
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