Bodyweight Fitness: Motivation Monday for 2020-10-26 |
- Motivation Monday for 2020-10-26
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-26
- Nine month progress update! (~185 to 140lbs) M/28/5'5"- Strength training 2-3x a week with gentle cardio, tracking macros and generally focusing on form.
- Excelfile to track your workout progress. Free
- Pullup plateaus
- Calisthenics workout where you meet Jesus
- How to strength train with weighted pull ups, dips and chin ups?
- Bodyweight supplement to Bodybuilding
- Most important stretches to prevent injuries?
- How should i train for false grip on bars?
- Cramps during L-Sit/ Toes to bar?
- Endomorph seeking a ripped abdomen
- Anyone ever tried low reps, but insane number of sets?
- Planche Rehab
- How to get perfect ring height?
- Help with muscle up injury prevention
| Motivation Monday for 2020-10-26 Posted: 25 Oct 2020 11:07 PM PDT Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories! Anything goes in this thread, as long as it's motivating. Let's get started! Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel! Join our live chatroom on Discord! You can find the web client by clicking this link, here. [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-26 Posted: 25 Oct 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: 26 Oct 2020 07:18 AM PDT Hi all, I've been making regular progress updates, partly for my own morale but also hoping it helps others in similar situations. I've gone from zero workout experience in January, to now having logged over 100 (and counting) workout sessions this year! Hoping to reach 120 by Christmas. During this period I've completely changed my diet, try to workout 2-3 a week and avoid unhealthy habits. My mental health has improved immensely and I'm still keen to keep mixing it up and seeing how I can work toward a higher level of strength and fitness. As a bit of background I began dieting late 2019 but started strength training properly in Jan 2020. 27/M/5'5" or 165cm At around my heaviest: Jan '20 - 184lbs or 82kg (Before (not staged)) Four months in: May '20 - 148lbs or 67kg (Also four months in) tried to match the angle somewhat! Also four months in Current Oct '20 - 139lbs or 63kg (Current) I'm super super close to a point at which I want to switch from losing weight to adding mass. Any weight loss I do encounter happens very slowly (<1lb a week) and I'm not denying myself treats or larger meals, especially on workout days. My plan is to keep to my macros for another month and somewhere in late November/early December, switch to a higher caloric intake whilst keeping my exercise levels pretty much the same. Exercise Routine My routine was first influenced by the RR. I was looking for a home workout with minimal equipment, and that worked exactly as I hoped. I found that some of the exercises were just too hard - even progressions. I started with some exercises I could do - mainly so I could warm up and feel some improvement. Now I feel like I can take on a lot more. I eventually deviated from the RR but kept some components and the core principals behind it. Recently I've been utilising dumbbells more but still keeping bodyweight exercise a key component of my routines. My current equipment consists of a pull-up bar and a pair of dumbbells. I use furniture around the house to assist, but being in the UK not many houses are particular well suited to hanging rings from the ceiling, etc, especially my one! I always aim to do a routine every other day. On good weeks I can get 3-4 workouts done, but as long as I manage to squeeze in two sessions I see that as a win. I don't let it interfere with my personal life, but as I work from home I can quite often find an hour or two to fit it in. I also do a lot of dog walking to contribute with some gentle cardio, and I'm hoping to pick up cycling again in the new year. I currently alternate between two exercise sets. Both full-body, but my second and most latest routine incorporates more of the obliques and some other muscle groups I felt were lacking. Routine 1:
Routine 2:
After tracking my workouts and seeing the progression I realise that I'm add one or two reps every month or so. I also try to up the weight gradually, and I'm starting to max out my current weight set. I recommend the free app 'Strong' to track workouts I take around 30-45 second breaks between sets, and the routine takes around 1hr 15 min - 1hr 30 mins including a short warm-up and dependent on if I have to take a work call! Diet I've slowed my weight loss now, aiming to consume around my BMR each day (~1800 cals) with an emphasis on high protein (upwards of 1g of protein for each lb of weight) and low fat. I track my macros quite thoroughly and try to ensure at least 30% of my cals come from protein and a higher emphasis toward carbs than fats. I'm trying to eat differently as much as I can, adding more and more veggies and salad where I can find them.
For those who are interested I use this BMR Calculator. I try to avoid chocolate, cakes, or other processed snacks. We cook from scratch for almost everything, which is great as I can completely control what goes in. We barely use any oil for cooking and our meals are still super tasty without the need for extra fats from oils or dressings. Plan moving forward I'm aiming to stick with the current plan for another month or so. I'd like to see how the current caloric intake affects my weight and physique, but the feeling I have is that it's easily repairable if I do end up dropping too much weight. I would, of course, like to see more definition but I appreciate with my leftover fat and loose skin from my heavier days this might be wishful thinking! I'm enjoying feeling healthier and stronger, however, so eventually I will build on that. I don't feel like I've plateaued yet, or weakened in any way. I'm really happy with the progress so far and I hope that it inspires or influences others to do the same! Comments from the wife, friends and family all really help build confidence, and I'm glad that I've done it now whilst I'm still young to keep a good habit moving forward. Sort of wish I started it earlier but I try not to worry about the past. Looking forward to seeing how it goes! I'd be particularly interested for tips regarding the transition from dieting to upping my intake - whether I need to mix up my routine or change the way I do things. I feel like my habits are mostly okay, probably never perfect but for someone who has barely even set foot in a gym things are moving along smoothly. Many thanks for everyone on the sub, I've had a lot of ideas and suggestions from people and it's excellent reading. Advice for newbies really helped me get off the ground and I feel far more confident in my own choices as well as advising others now. [link] [comments] |
| Excelfile to track your workout progress. Free Posted: 25 Oct 2020 02:06 PM PDT Hello guys. The last few months, I worked on my excel workout plan. I put a whole lot of time in it because I'm kind of perfectionist personality. There are 3 different workout days in it. So, the whole thing is a 4-week mesocycle. Delete and modulate what you want to. Maybe you should have some excel skills. On the very right side you will find: You can change every exercise you want. I'm doing a SA/BA split so I've got a few static holds. Just track your seconds instead of reps. LINK : https://www.dropbox.com/s/57dyysdmkcy8w02/Workout%20Reddit%20Excel%20Plan.xlsx?dl=0 Maybe it's a little bit complex but try it out if you also a person who want to track everything and check the progress in a very precisely way. I can't be the only one. Maybe there are already good plans out like mine. I didn't check that out. Comment your Questions if you don't get something in the file, or just use it as a normal workout tracker and delete the special part. [link] [comments] |
| Posted: 26 Oct 2020 08:18 AM PDT I can do 10+ pullups with good form when fresh but the number decreases through each set until its not long before 4 are hard - it seems to be an endurance thing instead of strength because my back can comfortably do heavy singles like a 3 plate deadlift or + 25kg weighted pullup. have been training for a few years, tried greasing the groove, tried weighted, tried to get more volume with bands and im simply stuck at around 10. any tips? [link] [comments] |
| Calisthenics workout where you meet Jesus Posted: 25 Oct 2020 07:33 PM PDT I've been transitioning from powerlifting and that sort of thing to calisthenics and it's great. However I am missing going balls to the walls. For example I loved doing windowmakers in the gym. It's a program where you take a weight you can squat 10 times and then you squat it 20 times in a row. And then you cry and convulse. With calisthenics I have been stopping short of failure when doing dips and pull ups and HSPU's to keep my technique which is great for progression but sometimes I just really want to empty out the tank. I want to do a workout which makes me constantly want to quit but I just keep trying to push through it. Do you have any good ideas / examples of this that I can do? I'd love if it incorporated dips, pullups and those sort of movements [link] [comments] |
| How to strength train with weighted pull ups, dips and chin ups? Posted: 26 Oct 2020 05:20 AM PDT So i've recently looked into some popular powerlifting programs such as 5 - 3 - 1 thinking that I could apply it to weighted calisthenics. This didn't seem work with bodyweight exercises though. My max weighted pull up is 25 kg (55 lbs), but when I try to do a workout with 5 x 65% , 5 x 75% and 5 x 85% of 1rm I can't. It doesn't work like it does with squat, bench and deadlift. How should I go about doing powerlifting with bodyweight exercises? Preferably something structured, so I can track progress and not just put on whatever weight feels right. Hope it made any sense lol. [link] [comments] |
| Bodyweight supplement to Bodybuilding Posted: 26 Oct 2020 08:56 AM PDT So I usually lift for hypertrophy/bodybuilding. I currently sit around 10% bodyfat and don't want to stop growing but I want to work on things like planches. Does anyone have a program that can be added to a bodybuilding? [link] [comments] |
| Most important stretches to prevent injuries? Posted: 26 Oct 2020 12:07 PM PDT Hi, as the title suggests I'm looking to do some stretching, but don't know what. Currently I'm doing pec stretch and hip flexor stretch because of computer posture. I'm looking for some extra stretches to incorporate, but not so I can be more flexible (which I don't care about) but just to prevent injuries and so on. [link] [comments] |
| How should i train for false grip on bars? Posted: 26 Oct 2020 11:56 AM PDT I wanna achive slow muscle ups, i can do ring muscle ups, bar muscle ups. But when i try the false grip on bar, its so freaking hard and painfull. What should i do? [link] [comments] |
| Cramps during L-Sit/ Toes to bar? Posted: 26 Oct 2020 11:39 AM PDT Can anyone give me tips on how to remove Cramps in my thighs during L-Sits and when doing Toes to bar? [link] [comments] |
| Endomorph seeking a ripped abdomen Posted: 26 Oct 2020 11:26 AM PDT My body is annoyingly endomorphic , two weeks of no exercise brings back the day burned in two months (no jokes). I'm 28(M) fairly active, 1 hour soccer game every week. How do I rip my abs without dieting? Because sometimes my abs build on fats which I don't like [link] [comments] |
| Anyone ever tried low reps, but insane number of sets? Posted: 26 Oct 2020 11:09 AM PDT Something my friends and I have been experimenting with recently is doing something like: 3 pullups, short rest, 5 pushups, short rest, 6 squats, short rest, and repeat that until we have reps in the hundreds. Then we might do a couple sets of 6-8 pullups, 8-10 pushups, and 10 squats. We're finding that it's pretty easy to do the sets because of the low rep range, but these workouts leave me absolutely destroyed once we're done. I'm wondering what everyone thinks of training like this, possible downsides or benefits? [link] [comments] |
| Posted: 26 Oct 2020 10:50 AM PDT Hey, I'm looking for some exercises, stretches for planche rehab. Mostly for biceps and elbows. I can straddle planche clean form for about 3-4 second. Now I'm trying full with band. When I'm doing Zanetti press with dumbells (16kg x3) i feel that I'm gonna tear my bicep (only right one). Same with maltese lean cranks. I'm 180cm, 74kg, 17 yo. I've been training for about 2 years now. I can pull up with 60kg+, ohp 70kg+ I really have that basic strength I just need some recovery exercises. Thanks. [link] [comments] |
| How to get perfect ring height? Posted: 26 Oct 2020 02:11 AM PDT I feel like I'm going crazy. Every workout I spend like 10 minutes just trying to get the rings to be equal level to each other. Every time I want to start my set I have an uncomfortable feeling that the rings aren't level and I have to readjust it. Does anyone have some really good tips on how to get them level with ease? I've been just trying to do it by eye but I feel like I'm hallucinating. I think its level but then I check it 5 seconds later and it's not. [link] [comments] |
| Help with muscle up injury prevention Posted: 26 Oct 2020 05:13 AM PDT Dear BW community. Couple days ago I managed to do my first muscle up. I have been training hard for 4 months now. At the moment I am able to do around 20 pull ups 50 dips 60+ push ups. I have also been practicing explosive/ high pull ups and weighted dips and pull ups. I consider that I have enough strenght for doing muscle ups. I lacked technique and 2 days ago I did my first and was able to do 3 in a row. I have experienced discomfort in my tricep area close to my elbow. It lasted around a day- not really painful but it seems more MUs would make it worse My question: Should I continue doing muscle ups? Maybe I overtrained considering I practced them 3 days in a row. Should I achieve slow MU first? Or maybe just stick with high pull ups and deep dips until my tendons get stronger. Also maybe I kipped too much [link] [comments] |
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