Bodyweight Fitness: Training Tuesday - Post Your Routine for 2020-10-20 |
- Training Tuesday - Post Your Routine for 2020-10-20
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-20
- How has your life changed from before and after you made working out a habit?
- First ever handstand
- Through callisthenics, I have become average weight for the first time in my life.
- Are there any pistol squat variations after the pistol squat that aren't just weighted
- What to do after copenhagen plank with motion
- How to tighten your core.
- Why is shoulder stability focused on just rotator cuff strength not stability?
- Sternum Ring Pull Up Help
- Advice on creating a bodyweight bar between two supports
- Tucked handstand press
| Training Tuesday - Post Your Routine for 2020-10-20 Posted: 19 Oct 2020 11:06 PM PDT Training Tuesday! Post the full details of your routine and the progress you've made over the past week. Include as much detail as possible. All the past Training Tuesdays If you are posting an update from last week's thread (please do!), please link your old post. Copy the comment's address by right clicking the "Permalink" under your comment and clicking "Copy Link Address/Location" or similar, depending on your browser. Then include this in your post: Include these sorts of details:
Highlight the improvements you have made in your routine, since last week and include any videos or photos that are relevant. All top comments must be routine posts. Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-10-20 Posted: 19 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 has your life changed from before and after you made working out a habit? Posted: 20 Oct 2020 06:17 AM PDT We all know that there are very few people who exercise religiously from their childhood as a habit ingrained in their life just like any other required biological activity. Technology has made us like lazy sloths. As we age series of health problems start to creep up due to long periods of inactivity. Most of us started working out (again) after some epiphany or after facing severe/irritating health issues or whatever. In this post let us discuss why we were sedentary and what incident/biological problem forced us to start working out. How was your life and issues pre-workout and how it has changed for the better (both aesthetics and other internal improvements) after you became fit? Can you also mention your age then and now and for how long you have been working out with your routine if possible? Edit: Also feel free to add progress photos if you feel it adds to the story. Edit 2: Wow! Never expected this post to blow up in such a short time. This is my first ever 'popular' post anywhere on Reddit. Just was feeling a bit down about my physical weakness. Posted for hearing some uplifting stories. Thank you so much. Thanks for the award. [link] [comments] |
| Posted: 19 Oct 2020 08:18 PM PDT Since today is the day I've achieved a handstand fairly quickly, I wanted to quickly share my background and how I progressed so quickly. So for a summary of my background, I am 18, 6'2 and began training six months ago. I then transitioned over to calisthenics / body weight two one month after I started. I'm the beginning I could only do about 6 pullups with terrible form. After months and months of training, I can do about 25-30 with solid form and have achieved ring dips and normal muscle ups. ( currently focusing on achieving planche, supinated muscle up and handstand push-up ). So this brings us to four days ago. I talked to some friends who are gymnast and said handstands would greatly help with the balance portion of the planche and overall being able to hold yourself up with pure strength. I began training the day after with handstand holds, walking up the wall on handstand and back down, and five handstand push-ups ( all wall assisted ). After this session, I watched a couple of videos and saw what I should be doing. From there ( 3 days ago ), I started doing 30sec x 3 wall assisted handstand hold 30sec x 3 headstand hold 3 x 3 handstand push-ups 5 x 3 walk up the wall and down on handstand 10 x 3 of 135 on bench press 7 x 3 of 80 pound overhead press with curl bar Now this brings us to today. I trained bench, then muscle ups then spent the rest of the 45 minutes doing handstand progressions. Had some progress where I'd kick up and hold it for 1-3 secs then fall right back against the wall but overall no good progress in my eyes. However, heres where it gets crazy. On the very last handstand I attempted, I kicked my legs up and WALLAH, I held it for six seconds without being near a wall like I had been training with the past three days. my first ever handstand today :) ( you'll see in the video, I accidentally kicked a ball behind me and it hit me , but luckily I held my form okay. ) Next things for me are holding it for 45 secs - 1 minute at least then going for planche, inverted cross, supinated muscle up and handstand push-up. ————————— Tips for progress that worked in my case
LASTLY, gathering the strength to actually hold a handstand first. Once you can hold a handstand for 60 seconds on a wall, you should be ready to go without a wall. Don't throw yourself into it if you can't hold an assisted one for a good amount of time. AND, allow progress to happen even if it's slowly. I believe I only achieved it so quickly because I was already fairly strong from 5 months of body weight training. ————————— Thanks for this great subreddit, hope this is helpful to anyone wanting to learn a handstand. [link] [comments] |
| Through callisthenics, I have become average weight for the first time in my life. Posted: 20 Oct 2020 10:58 AM PDT 4 months ago: 5"6, 45kg (99.2lbs), 17 years old Current stats: 5"6, 52.5kg (115.7lbs), 17 years old I have been skinny for my entire life. For my whole life I have had an underweight bmi. I use to eat 2 meals a day with some snacks in between. Sometimes I would only eat 1 meal a day. However 4 months ago I picked up callisthenics. It first started with a desire to make my legs bigger. I started doing 100 squats a day, then after 15 days I started doing 50 pushups along with the squats. Eventually I moved up to doing more and more exercises, until I really got invested in callisthenics, and I became what I am today. Advice i'd give to others trying to gain weight is to just do it (I know funny meme haha). Even just simply doing 20 push ups a day, or 30 squats a day is good, literally anything to start getting into exercise. You could be surprised how much even just 5 minutes of exercise a day boost your self confidence and physical performance. When you start out, don't focus too much on finding the optimal workout plan for each muscle group, the basics alone can take you a long way. Eventually you will start liking your workout, and get more into it. It'll keep building till you have a full on workout routine. Diet wise, what's worked for me is quality snacking. I don't count my calories or avoid food group, what I do is eat snacks between meals. Maybe after an hour or 2 after eating a meal, just have a snack. This could be many things, like a few bananas, some hard boiled eggs, a protein bar, etc. Just make sure what you're eating is something nutritious, try your best to avoid eating empty calories. At the end of the day, all your snacks put together should roughly translate to 700 to 900 calories. Think of them added together as a 4th meal. I actually believe that eating a meal every 3 hours is a better plan, but I think this snacking method also works. I tried doing the meal every 3 hours approach and I ended up not eating that much per meal, I guess my body just wasn't use to it. The snacking is a good alternative, but if you can, just eat every 3 hours instead. ----------------------------------------------------------------------------------------------------------------------------------------------------- My current workout: Warmup: - 3 minutes of stationary biking, about 50% effort - 30 second dead hang - slow hands elevated pushups - Stretch Monday, Thursday: Push - 4 x 10 weighted dips - 4 x 10 hanging knee raises - 3 x 8 pseudo maltese pushups - 3 x 10 hollow body leg raises (5 second hold at the bottom) - 4 x 10 hindu pushups - 3 x 10 modified elevated pike pushup (Not sure what its called, but its a pushup that puts your hands about about 8 inches in front of your head instead of directly under it like in a conventional pike pushup) - 4 x 12 slow wide pushups Tuesday, Friday: Pull - 3 x 5 weighted pull ups, followed by 2 x MAX unweighted pull ups - 4 x 10 feet elevated inverted rows - 4 x 5 skin the cat - 4 x 12 weighted modified inverted rows (Bar to stomach instead of chest, less inclined) - 3 x MAX advance tuck front lever holds Saturday: Lower body - 3 x 1 minute resistance biking - 3 x 10 assisted pistol squats - 3 x 10 1 leg elevated glute bridge - 3 x 12 1 leg calf raises - 3 x 10 Bulgarian split squats Cooldown: - 3 minutes on stationary bike, about 30% effort - Stretch ----------------------------------------------------------------------------------------------------------------------------------------------------- Some calisthenic skills that I have picked up along the way: - Tuck planche on floor - L-Sit on floor - Dragon Flag - 1 arm push up - 1 arm inverted row - Bad Form muscle up - Advanced tuck front lever ----------------------------------------------------------------------------------------------------------------------------------------------------- Everyone has the ability to change their diet and physical activity. All you need to do is start doing it. No matter how little you do, doing something is better than doing nothing. It'll be hard at first, but once you start seeing results, you'll be really happy with yourself. Becoming average weight was a short term goal, but my final goal is to be 60kg, with mostly muscle mass. I know that 52.5kg is just barely above the minimum bmi for average (My bmi is 18.7, average is 18.5) and that i'm still pretty skinny, but it fills me with so much pride to finally achieve this goal. To anyone trying to gain, or even lose weight, I wish you well on your journey. Good luck everyone! ----------------------------------------------------------------------------------------------------------------------------------------------------- TLDR: I gained weight through calisthenics and efficient dieting and am not longer underweight (even if just barely). Eating protein rich snacks about an hour after meals helped a lot. PS: I know bmi isn't a perfect determining factor for physical well being. Being technically overweight but having a 10% body fat doesn't mean you're unhealthy, in fact it probably means you're quite muscular. However in my case, reaching an average bmi was a goal. PSS: This is a repost. I believe the original was removed for having a title not directly related to callisthenics, so I changed it. [link] [comments] |
| Are there any pistol squat variations after the pistol squat that aren't just weighted Posted: 20 Oct 2020 08:26 AM PDT Leg excersizes are harder to find variations for. Also what about sissy squat [link] [comments] |
| What to do after copenhagen plank with motion Posted: 19 Oct 2020 05:37 PM PDT Hey guys, so I've been working through the RR for about a month, and I'm finally off the beaten track with my anti-rotation progression. I have very little difficulty with copenhagen planks with motion, and I'm hitting 10x3 with good form, which is about the time I like to move on. The issue I'm running into is that this is my first time deciding for myself what I need to do next. I've checked the FAQ, but I want to be sure that the exercise I'm choosing is really an anti-rotation exercise, and not an easier one at that. I'm interested in single arm planks, windshield wipers, human flag, and so on, but I'm not sure if that would be a step up (or two, or three) and if it would be working the same muscle groups as the other exercises I'm doing. I'm just a little lost. I don't want to pretend I know what I'm doing and waste time. Are there any general principles for deciding on a new exercise once you've completed a progression? Any help would be appreciated. [link] [comments] |
| Posted: 19 Oct 2020 10:30 PM PDT I've seen lots of excercises where they said to tighten you core but I've never actually knew what they were talking about. Do they mean sucking in your stomach or something else [link] [comments] |
| Why is shoulder stability focused on just rotator cuff strength not stability? Posted: 20 Oct 2020 04:17 AM PDT I'm a beginner who just got a shoulder injury few months ago and went to the physio. The physio gave me typical exercises like external rotations. After researching injury prevention for other body parts, I found that to increase core stability, you need static core exercises not dynamic. So I was just wondering if anyone knows why dynamic exercises like external rotations are so popular if the reason for these exercises are shoulder stability. Wouldn't you use static over dynamic exercises for rotator cuff? Any help will be appreciated. Thanks!!! [link] [comments] |
| Posted: 19 Oct 2020 11:49 PM PDT I'm trying to achieve a strict ring muscle up and need some help with developing a stronger higher pull. I am able to do pull ups both bodyweight and weighted but only chin or upper chest over rings. Is there any advice to progress towards pulling to the sternum? [link] [comments] |
| Advice on creating a bodyweight bar between two supports Posted: 19 Oct 2020 12:25 PM PDT Posting here because DIY automod sucks and you guys might have encountered this problem! I'm moving into a rental flat in about a month. I use gymnastics rings as a way to work out and would like to be able to set these up properly from the flat. In the flat there is a tall room with 4 cylindrical pillars (about 10cm radius) in it. I thought that I could support a metal bar between two of these if I had a suitable way of clamping the bar to the pipes. As it's a rental flat (and metal supports) I don't think I can drill into them. The best option I had seen so far were pipe clamps. However I have no clue if these would be suitable for supporting the weight of a human doing exercises on them. Any advice/ideas? [link] [comments] |
| Posted: 19 Oct 2020 03:23 PM PDT Why is this move so difficult for me? Before asking that question, I'd like to give some background. I've been training calisthenics for 3 years now. I have already mastered the back lever, muscle up, l-sit and some basic dynamics. From what I've read I consider myself an intermediate, maybe an intermediate-advanced athlete. The tucked handstand press looks purely like an overhead pushing exercise requiring some back extension strength as well. I can do 5 full reps HSPU back-to-wall with a 5 kg weighted vest so I don't think I'm lacking deltoid and triceps strength. Excluding that, the most rational explanation imo is that my spinal erectors aren't strong enough (or maybe they are since I also do deadlifts and squats, maybe I don't have the proper neural adaptations for executing the press). What do you think? [link] [comments] |
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