Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-14 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-14
- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- Any way to do reverse hyperextensions without a table?
- Strongfirst Bodyweight Fundamentals online course - review
- Some questions about abs and ab exercises.
- Short Survey!
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-14 Posted: 13 Nov 2020 10:06 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 13 Nov 2020 11:04 PM PST Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| Any way to do reverse hyperextensions without a table? Posted: 14 Nov 2020 08:51 AM PST I know it sounds crazy, but I don't have a great surface in my house to do reverse hyperextensions the way that most folks do (laying on a table, or even a couch). Is there an alternate movement that can serve the same purpose, or some creative way that people may have found to do these movements without a table / couch? [link] [comments] |
| Strongfirst Bodyweight Fundamentals online course - review Posted: 14 Nov 2020 09:51 AM PST https://strongfirst.skilltrain.com/Pages/Public/Course?enc=KlPrEOOg7C8HBcCgiKkKmQ%3d%3d This course focuses on things you might be inclined to regard as stupid or useless, but this course is based on the work of Pavel Tsatsouline, the guy who brought kettlebells to America and who designed the Grease The Groove method and Fighter Pull-Up Program you see mentioned all the time here. What I'm saying is, his methods have real value, so it's worth exploring his work on generating maximum muscle tension (Naked Warrior is his calisthenics book). You've definitely seen some influential people in the calisthenics community incorporate his tension training ideas, such as Matt Schifferle at Red Delta Project. Okay, the skinny: the course costs $99 American dollars and is a series of 7 video modules. Module 1: Intro, Expectations and Safety (4:33) Module 2: Joint Mobility, Warm-Up and Breathing (7:42) Module 3: One-Arm Push-Up (18:27) Module 4: Tactical Pull-Up (15:31) Module 5: Pistol (17:38) Module 6: Hanging Leg Raise (5:07) Module 7: Program Design (4:30) Each module comes with downloadable materials, a little online journal for you to record your training / notes, and a little chat room to talk to other people as you go through the modules. (They included two extra modules, one from his Barbell Fundamentals course and one from his Kettlebell Fundamentals course. I guess this was some sort of preview. Let me just say, their customer service is awesome. Before I made the purchase, I asked if they could help me out with another product in a way that most companies would not go along with, but the were happy to do so. They asked me not to give the specifics of what they did for me because then everyone would ask for it, but they really went out of their way to accommodate me in a way that most companies wouldn't. I can't imagine having any sort of issue with their customer service.) The content of the modules isn't what you've come to expect from a progressive calisthenics workout plan. The exercises they give you are progressive, but not in the way that you're used to. The main point of them is for you to learn to generate maximal tension in more demanding movements. For this reason, they frequently lay out two simultaneous methods of progression in each module. For instance, their are two progression ladders you work on simultaneously in the OAP module. One starts with the Yang Plank and you practice generating as much tension as possible in this static position, graduating to harder plank variations as you learn to maintain maximal tension in all of them. The second progression is the pretty basic push-up progression that you're used to (knee push-ups, to full push-ups, to harder push-ups, to elevated one-arm push-ups, etc.), but the point of this progression ladder isn't about moving onto the next ladder ASAP, it's about teaching yourself to generate, maintain, and express out through your limbs the maximum amounts of tension you're capable of. Trust me, this is harder than it sounds. You can stand straight or hold a plank while tensing your body as hard as you can, but that tensions starts to dissipate with every inch you lower yourself into a squat or a push-up. This is skill training, 100%. You are not going to get fatigued and you are not burning out your muscles. If you're doing that, you're doing it wrong. The name of the game here is generating as much tension as possible, as often as possible, while keeping yourself as fresh as possible. You might notice the Hanging Leg Raise module is very short compared to the other modules. That's because there's a lot of crossover between The Tactical Pull-Up and the Hanging Leg Raise. The tension exercises in the pull-up module are very difficult ab exercises, so all that's really left to teach you in the Hanging Leg Raise module is how to pull your hanging L-sit and your hands towards each other. Are their any cons to the program? Not really, as long as you go in knowing this course is teaching you how to train your body to be as strong as it's capable of. They recommend 3-5 sets of 3-5 reps so, if you want hypertrophy, you can spend most of your time working a 5x5 scheme if you want to get bigger, but obviously this will be hypertrophy based on mechanical tension and not metabolic fatigue. I've been excited for this course to come out for awhile, mainly because I wanted to see the current state of their tension training but didn't want to drop $3000 on their weekend seminars. The only disappointment I had is (for reasons I can't explain) that I was expecting this course to contain the detailed programming that people talk about in their seminar. The programming they give you is exactly what you need to get the most out of this kind of training, but their seminar is famous for the way they translated complicated Soviet strength programming into calisthenics strength cycles. (Soviet strength training wasn't based on progression, as you're used to, but in gradually increasing the average volume and intensity over time. From what I can tell, this is the superior way to train for strength, but it's hella complicated to understand -- especially in calisthenics, where it's impossible to wave the load at very precise intervals like you can with a barbell.) I don't know why I expected this advanced programming information to be in the online course. I guess because it's taught at the seminars and this is a distillation of the seminars, but I thought I'd mention it in case you also expected this course to have super complicated and advanced programming theories. TLDR: I really like Pavel's training methods and am very happy with the $99 I spent on this. It's exactly what I wanted and no one else in the game is teaching this stuff. Is it worth it for you? Yes, if you're interested in learning to put out the full potential of your body's strength. You can apply these techniques to every calisthenics movement you do. Also, again, I have to rave about their customer service. This is not for people who have problems with high blood pressure. EDIT: I thought of another con. They do not explicitly lay out the exercises into two simultaneous progression paths, as I have described here. If you're familiar with Pavel's work you'll see immediately what they're doing, but if you're not you might be a little confused about the order in which the exercises are presented to you. [link] [comments] |
| Some questions about abs and ab exercises. Posted: 11 Nov 2020 12:26 AM PST 1.) I'm 99% sure that when most youtubers and articles have titles like "How to build core strength" they really mean core endurance. But I'm not sure, tell me if I'm right. 2.) Is it even possible to meausure absolute strength(max force capable of being generated iirc) for the ab muscles? Like how Squats and DLs have 1RMs, what's the equivalent for abs? 3.) As I have understood, crunches and all crunch-type movements are mainly for hypertrophy and don't help much in increasing the amount of force generated by the abs. But Ab rollouts are heavily recommended on this sub(and everywhere else too). Isn't ab rollout also a more advanced version of crunch-type exercise? Does it really increase strength or is it just for aesthetic goals? I'm just trying to have a better understanding of things since I really dislike doing something while being clueless about it. Also, correct me if any of my knowledge about abs and stuff is incorrect(I've got all of it from the internet). PS: slightly related question - Should supermans be done isometrically or with reps? [link] [comments] |
| Posted: 11 Nov 2020 06:07 AM PST Hello everyone-- I'm a part MIT Innovation Leadership Online Bootcamp 2020. Our team at this bootcamp is observing common challenges among people who are concious about their diet. We are trying to find a new innovative solution to your diet challenges! Please, if you do any kind of sports more than three times a week AND concious about your diet/body weight, take a couple of minutes of your time and answer our short survey. Thank you and have a nice day! [link] [comments] |
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