Bodyweight Fitness: Monthly BWF Physique Thread for October |
- Monthly BWF Physique Thread for October
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-01
- Squatober already?
- "One of my weakness" Tips on how to increase pullup reps and when to test max?
- Weighted calisthenics ability level
- BODYWEIGHT 4 MONTHS BEFORE AND AFTER
- Best social media channels for a quick fix of high quality content
- Cant keep straight arm in front lever exercises
- Is anyone besides Coach Sommers teaching serratus anterior work in arch body movements? Does your serratus fire during arch body movements? How important is the serratus in the archbody?
- If you could only do one more pullup grip forever, which would it be?
- Best power tower for Muscle Ups?
- Longevity and Health
- Can i train for Front Lever and a Planche the same week?
- Legs are too exhausting for a fullbody..
- Vertical Pressing not an option, how do you evaluate this approach?
- Need help choosing weighted vest
- Double check my routine. (looks in line with Recommended Routine to me)
- Mexican Handstand?
| Monthly BWF Physique Thread for October Posted: 30 Sep 2020 11:07 PM PDT Have you made some serious gains and don't want to post your own progress thread? Tired of snapping swelfies in the mirror and have nobody to share them with? Need some critique on your muscles and would like some exercise advice? Well, this is the topic for you! Physique posts do not have to adhere to the regular progress post guidelines normally found here but you are welcome and encouraged to share as much relevant information as possible. Age, weight, and height are all relevant points of information you should consider providing. All other rules are in effect, especially Rule #4. As always, please report comments that are out of line. Feel free to join our live chatroom on Discord! You can find the web client by clicking this link, here. We're also on Facebook, Instagram, and Twitter! Remember, we're all gonna make it. [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-01 Posted: 30 Sep 2020 11:07 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: 30 Sep 2020 11:37 PM PDT Can't believe it's already October. I remember last year someone posted about October being Squatober and how there's a challenge to squat every day of October. Thought there was a routine as well but didn't see it. Anybody have a bodyweight routine for Squatober? [link] [comments] |
| "One of my weakness" Tips on how to increase pullup reps and when to test max? Posted: 30 Sep 2020 11:45 PM PDT My max is 8reps when I was 160lbs and after a month and a half(still on lean bulking as of now) I'm 170 lbs and my max is still 8 reps(idk if its a good thing to be stuck at 8 reps). I'm kinda struggling to reach my goal which is around 10-15 reps. I usually do PPL but I switched to a 3-4x a week fullbody just to maximize my pullups wherein I always do emom or just GtG on off days, I included 1 complete restday. As I changed my routine I usually went for 40-50totalreps on the first week and 60-70 on the second week then I tried to do my max and it was still 8. Also, my pullup game was kinda weak on my last session for the 2nd week, I only managed to get 40 reps, I decided to deload for that day. [link] [comments] |
| Weighted calisthenics ability level Posted: 01 Oct 2020 12:36 AM PDT Long story short I stayed strict on a calisthenics program for a few months but stopped through the summer due to a very physical job. I'm beginning again now and I'm wondering if I can just jump into weighted calisthenics. I know weighted is better for muscle gain but should you have mastered body weight calisthenics before moving to weighted? [link] [comments] |
| BODYWEIGHT 4 MONTHS BEFORE AND AFTER Posted: 01 Oct 2020 10:25 AM PDT Hi guys! For the past 2 weeks, I've been slacking off because I'm not really seeing great results. Or maybe I'm just expecting much. Stats: 52.9 kg, 5'2", 25 yrs. old, at around 15 - 16% body fat (at least accdg to my scale). Anyways, I've been following the Recommended Routine for about 4 months now. This coupled with Intermittent Fasting. So my day is like: M-W-F (Workout) T-Th-Sat-Sun (Rest Days) Everyday I do Intermittent Fasting. So basically I have 2 meals (one lunch and one dinner) + sometimes a small snack or protein shake. My caloric intake started from 1,500 calories to my lowest at 900 calories per day. Yes, 900 calories. I am trying to lose my belly fat, and I am actually still nowhere near. My meals were mostly composed of Chicken Breast, Lean Pork Tenderloins, Tuna, Eggs, Rice, Almonds and Milk. Those were the major components. I sometimes buy apples and lettuce to make some salad. Or sometimes if I can I squeeze some bananas into my diet. It is actually becoming a bit stale. That is why I sometimes fall off the wagon and crave for something sweet or junk. Basically, I've been cutting for about 4 months now. I don't know if a cutting should last this long. I have a skinny fat physique and debated at first if I should cut of bulk, and I decided to cut. However, I'm still not seeing good definition nor losing that belly. I still have a bit of a muffin top especially when I wear pants. Any advice? My patience and motivation is wearing thin. Before and After Photos: https://imgur.com/a/QweXuC9 [link] [comments] |
| Best social media channels for a quick fix of high quality content Posted: 01 Oct 2020 12:42 PM PDT I've been into bodyweight fitness for about 5 years now. I've seen video content in quick easy-to-digest formats on YouTube and Instagram skyrocket. An overwhelming amount of opinions, bro science, anecdotal evidence... but also some real good stuff. Let's point beginners over here in the right direction and share your best sources of knowledge and inspiration on social media and explain(!) why. Again, I'm talking about the easy to digest mostly short video formats here, so no long reads/videos and in-depth tutorials/channels. My two cents:
[link] [comments] |
| Cant keep straight arm in front lever exercises Posted: 01 Oct 2020 12:32 PM PDT I know what youre all thinking- "just strengthen your back", but i find it quite weird because i dont think my pulling power is the problem here: I can pretty much do a one arm pull up already, so my back is pretty strong, however when i do even advance tuck front lever i cant really keep straight arms, and constantly feel i have to push hard with my triceps to extend them. It also happens with stuff like scapular pull ups, hanging leg raises and other exercises that require keeping straight arms while retracting scapula. Any tips? [link] [comments] |
| Posted: 01 Oct 2020 11:57 AM PDT About 5-6 years ago, Coach Sommers had to drastically redo one of his progressions because his beginner work was too advanced for the non-gymnasts signing up for his site. The archbody hold was the first step of one of the progressions, but he realized he had to build an entire progression just so people could do a proper archbody. His progression to the archbody started with Russian Twists because he said that people's serratus anteriors weren't strong enough to hold a proper arch body. In the last few years I've done a lot of scapula work and started doing arch body holds today. I guess my serratus is a lot healthier than it was 5-6 years ago because it kicked right in and had a major burn going as I held the archbody. HOWEVER, the serratus anterior on my right side is doing much more work than the serratus on the left and I'm trying to figure out what I need to do to get the left one doing more work. What are your thoughts on the role of the serratus anterior in archbody holds? [link] [comments] |
| If you could only do one more pullup grip forever, which would it be? Posted: 01 Oct 2020 11:24 AM PDT Palms forward (regular) pullups? Chin-ups? Or neutral grip pullups? For me I would choose neutral grip pullups. They hit the arms/biceps very similarly to chin-ups, but also have the added benefit of a strong lat contraction (at least for me). I even feel my chest a bit when doing pullups of all different kinds! It's seriously one of the best upper body exercises. [link] [comments] |
| Best power tower for Muscle Ups? Posted: 01 Oct 2020 11:15 AM PDT I was looking through a few videos on YouTube, and noticed that a lot of the power tower's are very wobbly/seem unstable. I found Pull Up Mate 2, which could handle muscle ups, but shipping to the US is costly and it's currently out of stock regardless. Does anyone have personal choices they could offer? Any help is greatly appreciated. [link] [comments] |
| Posted: 01 Oct 2020 10:50 AM PDT Hello Everybody, I have a couple concerns that I wanted to ask about, when it comes to weight lifting and calisthenics. Does calisthenics offer itself to a long and healthy life more than weight lifting? It's rare I see older weight trainers but I often see older people at my local park doing basic calisthenics. Why is it that so many weight lifters are so beat up? Is it the focus on weight at the expense of form or is it the fact the human body really shouldn't be lifting massive amounts of weight. Something I've noticed about progressive calisthenics is that there are stop signs built in for mobility and flexibility that aren't really there in weight training. Personally I'm into kettlebells but even when I perform them, I can tell maybe I won't be doing this in 50 years..... Thank you very much [link] [comments] |
| Can i train for Front Lever and a Planche the same week? Posted: 01 Oct 2020 10:32 AM PDT For example, monday gonna be for front lever, then one day rest and on wednesday i'm gonna train for planche.. is this going to work well ? Anybody doing this? [link] [comments] |
| Legs are too exhausting for a fullbody.. Posted: 01 Oct 2020 08:55 AM PDT I've been going at it consistently for only about 2 months now and even though I'm only using a pair of 15kg dumbbells for squats/bulgarian split squats. It's too exhausting for me to actually go near failure (yeah not ideal weight) or god forbid actually going to failure on any leg set. I do that and i'm. just not going to do any other muscle group unless i lay down maybe a decade. It's too tiring, HOW is a real full body workout viable if legs just drain EVERYTHING? Edit: So I finished my second set of Bulgarians.. I don't want to do this anymore ;-; the timer is speeding fast as hell now.. 2: seriously now i wanna puke. This is why everyone skips legs [link] [comments] |
| Vertical Pressing not an option, how do you evaluate this approach? Posted: 30 Sep 2020 09:59 PM PDT Gyms though open, I am not risking going back for some months. I'm doing weighted calisthenics for mass and strength (sets of 6, for compounds) and I've exhausted the assisted weighted Handstand PushUps (3X12). I don't wish to go high volume. Yes I might head for deficit asst. HSPU for full ROM, but it's getting a little difficult to get into that position, provided I only have pretty shaky buckets for elevation. How well off (or worse off?) am I doing (weighted) PushUps, Dips and Lateral Raises (I have single plates 10, 15, 20Kg) for my pushing work? Will I lag in what vertical pressing would've gotten me? [link] [comments] |
| Need help choosing weighted vest Posted: 30 Sep 2020 08:43 PM PDT After scouring the internet I've narrowed it to 2. Either the heria weighted vest that goes up to 35lbs or the hyperwear elite that goes up to 20lbs. The main reason I've narrowed it down to these 2 are mainly form related I've looked at a lot of the plate based ones and the sand based ones they all seem too loose in the videos I've seen but no matter who I've seen wear those 2 it's always like a glove. I'm looking for something that is good for all types of calisthenics including handstand push-ups and other upside down excercises. My main concerns for each are the heria one seems like the strap would rub against my arm doing regular push ups. As for the hyperwear (more of a future concern) I am worried 20lbs may not be enough later down the line. I've only just begun working out back in March and plan on adding weight gradually. Any help is appreciated [link] [comments] |
| Double check my routine. (looks in line with Recommended Routine to me) Posted: 30 Sep 2020 02:53 PM PDT TL;DR See last section, verify my body weight strength routine looks reasonable for my current fitness level. Basically, All I want is a double check that my Calisthenics routine looks reasonable, It appears in line with the recommended routine to me, just the Progressions are dialed way back because I'm not ready for that yet, and my Flexibility / Mobility is dialed way up because it's more important to me right now. I've included everything else I'm doing and current progress, just incase and even though it's puny compared to most of you, I think it's good compared to where I was. an My History: 47 Male 5'10, 232 lbs, quit smoking (and all nicotine) 2020/01/17 2:32pm after 31 years of 1+ packs a day. 4 months ago I started walking after getting checked out by doctor. I've only lost about 4 lbs so far. ( daily average weight for the week now compared to daily average for the week at my heaviest) Started with walking 22 minutes (1 mile) 3 x a week. (breathing real hard barely hold a conversation) Worked my way up to walking 1 hour (3.5 miles) 6 days a week and 2 hours (6 miles) on 1 day a week, until about month ago. (elevated breathing can talk but would be difficult to sing) About a month ago, I stopped walking and I started doing 30 minutes Yoga with an app everyday instead. 2 weeks ago started bodyweight training with Rings 2 days a week and cardio 2 days a week and I started taking Sundays completely off at that point. My Goals.
Complete Rest. Sunday is my Complete Rest day. I added it when I I started training with rings. Flexibility Doing this Everyday except Sunday. On Strength or Cardio Days, I'll do this first then rest ~5 minutes, the begin the cardio or strength routine. I'm doing something called "Hatha Yoga" for 30 minutes. For the app I'm using "beginner 1" difficulty, Hatha Yoga, Emphasis Flexibility, Normal Speed, 1 minute corpse pose after, as my settings. The routine is different everyday, but always focuses on flexibility. Goal, stay here until I can do a straight leg downward dog, then increase difficulty to beginner 2. Currently I'm pouring sweat from everywhere and out of breath by the time I get to 30 minute mark and really really need a break. I can finally sit "cross legged" / "Native American style" now. ( hopefully that is not an offensive way to say that.) so I'm seeing progress, it's just slow. Cardio, Tuesday and Thursdays after Yoga 1 minute jump rope, walk 5 minutes, 1 minute jumping jacks walk 23 minutes. Goal Keep increasing cardio Times decrease walk until 2 minutes jumping jacks 1 minute walk then 2 minutes jump rope, then start alternating jogging and walking, for remainder of 30 minutes, until I can eventually jog for entire 30 minutes. then work on adding running. Right now the Jump rope hurts calves , and the jumping jacks finish them off, I'm not able to do more of either in the remaining time and they are real sore for day or two. My attempt at Strength Routine, doing this on Monday and Friday after Yoga. Ring Row 3 sets of 5 rows, Hold for 5 seconds at bottom and top of last row in each set. Rest 3 mins between sets. Goal to add more rows and longer holds until I get to 12 rows per set and 15 seconds per hold. Then work on reducing angle until horizontal. Right now first 2 sets are very clean able to get the bottom of the ring just past the front of my chest and extend all the way out, 3rd set gets a bit shaky, and the holds get real shaky. Ring Dip Support Hold 3 x 5 sec hold. Rest 3 mins between hold. Goal, Get holds to 15 secs, then add negative ring dip reps, until eventually Ring Dips + holds. Right now it's 5 secs on first hold, 4 or 5 on second, and struggling to get 3 seconds on the 3rd. Ring Push ups. 3 sets of 5 push ups, with a 10 second hold at top and bottom of last pushup. Rest 3 mins between sets. Goal to add more rows and longer holds until I get to 12 rows per set and 15 seconds per hold. Then work on reducing angle until horizontal. Right now the push ups are very clean on first 2 sets, all the way down wrists about halfway between back and chest on the sides, and all the way up with lockout, done slowly without momentum. 3rd set is gets very shaky by the end. Ring dead hang, 3 x 5 seconds hang. Rest 2 mins between hang. Goal Increase hang time to 15 seconds, Then add "scapula" pulls, (not sure it's name its just the shoulder blade start of a pullup) at that point split into 2 excercises, Hanging Tucks and Negative pullups. Hanging tucks (knees to chest as a new set for core work to start progressing towards hanging pikes) Start Negative Pullup reps, working towards actual pull ups. Squats, 3 x 10 Air Squats, Last rep per set, take 10 seconds to go down, hold 10 secs at bottom, take 10 seconds to go up. Rest 5 mins between sets. Progress work reps up to 12 per set, then move to assisted Pistol squats, then Pistol squats, then start adding weights. Right now my squats are very clean probably my best of the entire bunch, My shoulders go straight down and remain directly over my ankles for entire squat up and down, and I'm taking my hips below my knees about halfway to ankles on the down) However the last couple squats of each set are pretty tough and the last squat of the set with slow speed and hold is brutal. [link] [comments] |
| Posted: 30 Sep 2020 04:09 PM PDT Hey reddit, do you have any tips on how to start training for the mexican handstand? Right now, I can hold a straight handstand for about 1 minute, and I can change forms while holding it (diamond, straddle, tuck). Are there some physical milestones I need to achieve first, or I can start training right away? Thanks in advance. [link] [comments] |
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