Bodyweight Fitness: Monthly BWF Physique Thread for November |
- Monthly BWF Physique Thread for November
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Mark Rippetoe's chin-up protocol for fixing Golfers Elbow.
- Should I still be sore three days later?
- Improving My Mobility.
- 10x10 Push/Pull/Legs with minimal equipment for 4+ week?
- What is the simplest routine that has yielded substantial results for you?
- Feeling incomfort in neck while doing crunches?
- Home workout? (18yo)
- Getting stagnant and not making progress: Help!
- Are door frame pull up bars a good idea ? And if so what is a reliable brand (UK) ?
- How close am I? - Planche progress
- chin ups vs pull up negatives
- Question about pull up bar for rings.
- Press to handstand
- Best DIY weights to attach to a dip belt?
- Are pushups a better substitute for bench press if you cant see any gains with bench? I am most likely doing it wrong but should I switch to pushups?
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-01
- Pelican curls on TRX, doable?
- Fixing shoulder mobility
- How to stand with Good Posture?
| Monthly BWF Physique Thread for November Posted: 31 Oct 2020 11:08 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] |
| Posted: 31 Oct 2020 11:07 PM PDT HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| Mark Rippetoe's chin-up protocol for fixing Golfers Elbow. Posted: 31 Oct 2020 10:43 PM PDT I'm writing this post to recommend Rippetoe's chin-up protocol as a fix for Golfers Elbow. I was super sceptical of this at first because it seems so counter intuitive, especially compared to most other information out there. For those of you unaware of what I'm talking about, Rippetoe suggests a high volume chin-up protocol with 2-3 reps per set for a large amount of sets (15 -20) and repeating every 5 days. I have been dealing with Golfers elbow from incorrect pullup technique (over flexing of the wrists to get higher over the bar) for about 6 months and have tried many things, including daily high rep tyler twists on a flex bar. The tyler twists seem to fix the pain but as soon as I tried to do pullups again the pain quickly returned. I came across this video https://www.youtube.com/watch?v=77cCx1dZp70&t=28s&ab_channel=StartingStrength where Rip discusses the protocol, and out of desperation gave it a go. I switched from pullups to chin-ups and made sure my form was spot on (wrists unflexed and elbows driving down to my sides). I did them slowly with an especially slow eccentric. The first couple of times I did this it hurt like crazy for the first 5 sets and then the pain would go away. It would return once I was done and cooled down but then after about a day of rest it would feel great. After doing the routine for about a month the pain slowly turned into a dull ache and now about 2 months later has almost completely disappeared. I can't recommend this enough. Has anyone else had experience with this? [link] [comments] |
| Should I still be sore three days later? Posted: 01 Nov 2020 08:03 AM PST I'm pretty sure I did too much a week ago. Last week, I began a simple routine for full-body strength training. The form of each exercise is as follows: Warm-up and cool down with jump rope or other light cardio, then do three sets of almost max-exertion (one or two reps away) of two exercises, depending on which group I'm training: M - Pull: Pull-ups, Inverted Rows; T - Core: Planks, Jackknives; W - Push: Dips, Push-ups; Th - Legs: Squats, Lunges. I felt sore from each for about three days, but recently leg day has left me pretty handicapped. I'm still having a hard time squatting down, walking stairs, and general use of my legs. The weird part is that I wasn't expressly sore the day of. Would the best course of action be to reduce the rep count, or is this typical of somebody beginning a new routine? [link] [comments] |
| Posted: 01 Nov 2020 07:28 AM PST Started doing a mobility course, I'm two weeks in atm and my body is really sore and stiff. Been doing weight lifting, muay thai, skateboarding, plus more for 10+ years so I know about DOM soreness. But I wasn't expecting to feel like this doing mobility work? It's mainly my back and shoulders which are feeling sore the following days. The shoulder mobility exercises feel incredible, very crunchy, slightly uncomfortable but VERY satisfying. I also don't have a great range of motion. My ankles and hips are not great either haha, im a it of a mess. Doing this course has made me realise how important this is for me right now. All the exercise I have been doing + lots of sitting down, and never stretching has limited my flexibility and mobility as I have only started stretching past 3-4 years, I also have had a lot of injuries from skateboarding. Had a friend come train leg day, I normally start with assisted pistol squats. He asked if I could do them without holding on to anything, instantly I fell over (been training them 6 months at this point). He was doing them effortlessly. That's what made me decide to go ALL IN with this. Has anyone gone down this path of bad mobility all the way through to good, healthy joint mobility & muscle flexibility? Also this is the course if anyone is wondering. There is a 1 week introduction of light work, then you start phase 1. You treat it like weight training where you have days doing the work then rest days. So far it's 3 days of work, with a day of rest inbetween. Then the weekend is rest too. (https://www.calimove.com/p/mobility) [link] [comments] |
| 10x10 Push/Pull/Legs with minimal equipment for 4+ week? Posted: 01 Nov 2020 04:01 AM PST New to this Reddit I'd imagine there's going to be a lot of posts very similar to this. (Sorry if there is) Was in the middle of doing my winter bulk at the gym but now I'm going to be without for 4+ weeks (UK Lockdown) Realistically if I was to keep my nutrition exactly the same but swap to a 10x10 push/pull/legs every other day could I still expect to make gains? Or at least keep my strength for when I get back into the gym? My only equipment is a pull-up bar, a 15KG weighted vest and some gymnastic rings but I don't trust my doorframe with my body weight + 15KG. I'm thinking something like this? I wouldn't be able to do 10x10 straight away so I'd have room for progression - (1:30 rest) 10x10 pull-up variation (maybe alternate chinups/pull-ups) 10x10 weighted push-up variation or ring dips (push-up variation recommendations?) 10x10 pistol squat progression/ hamstring work? (Any hamstring excercises I could do with limited equipment?) Thanks [link] [comments] |
| What is the simplest routine that has yielded substantial results for you? Posted: 01 Nov 2020 12:45 AM PDT We all know that calisthenics primarily employ bodyweight for almost all exercises. Still, there are some exercises for which we need equipments. But those equipments may not be always at our disposal due to several reasons like monetary, home placement, etc. The RR also requires equipments to do dips, pullups, etc. Suppose that is not possible. Now, that another lockdown is looming over us we will be again stuck at home. In this post let us discuss what each one of us has achieved with simple foundational workout routine(s) done consistently over quite a length of time. What were your gains/improvements like? What workouts constitute(d) your routine? And why were you forced to stick to such a routine? Was it mere unavailability of resources or were you going to prove something about minimalistic workouts? P.S. I have seen rare posts in Reddit of people who have done only pullup and running and nothing else yet they look like the same Greek God that was the outcome of a routine like RR. [link] [comments] |
| Feeling incomfort in neck while doing crunches? Posted: 01 Nov 2020 09:44 AM PST Hi. Usually I don't have any problems with abs exercises, unless they're crunches. I feel like I use my neck instead of abs to elevate my body. Eventually my neck burns but my abdomen doesn't. Do you have any ideas how to deal with this? [link] [comments] |
| Posted: 01 Nov 2020 11:08 AM PST Hey, im putting together a workout and was wondering if you guys have any excersises/workout that you would recommend. Me: 65kg (143lbs) - 6ft1 The equipment i have: pull bar - parralettes - 50kg (110lbs) of ingots/plates "strenght": pups, diamond pups, chin ups, explosive pups are pretty easy. Excersises like tucked planche and pull ups are harder but doable. My main/end goal is strength but im pretty skinny and would like to put on some size first. Ps: I'd rather have shorter but more workouts than a couple long ones. What excersises would you recommend? Thanks! [link] [comments] |
| Getting stagnant and not making progress: Help! Posted: 01 Nov 2020 08:48 AM PST I started the RR around 6 months ago due to quarantine, and it was initially very exciting to see myself becoming stronger. Unfortunately, I have been stuck at a plateau. I have been on 4x3 Negative pullups for like 3 months and I still can't go any further. My physique looks almost the exact same since before I even started. I'm feeling extremely unmotivated to continue. What should I do to get back on track, so I can actually see progress in my routine and my physique? [link] [comments] |
| Are door frame pull up bars a good idea ? And if so what is a reliable brand (UK) ? Posted: 01 Nov 2020 07:57 AM PST I want to start working on pull ups during lockdown but my parents aren't too keen on screwing stuff into the walls . I've seen pull up bars that fit into the door frame online but I'm scared they will fall down or damage the wall/door ! Has anyone had any success using these ? I would probably use my living room door frame which is on the ground floor if that helps . I weigh around 75kg [link] [comments] |
| How close am I? - Planche progress Posted: 01 Nov 2020 11:52 AM PST Today I 3 months in, I've been an idiot and didn't work on planche leans.. I started working on them last week and I can now lean into a planche and hold I for about half a second. How close do you all think I am? [link] [comments] |
| Posted: 01 Nov 2020 11:07 AM PST Basically i'm wondering what is better and if there is a big difference. The reason I'm asking this question is because I've been stuck on a 4 pull up max. (sometimes it even drops down to 3) I've been using a light resistance band and doing 2-3 reps short of my assisted bands max for about 2 months now and haven't progressed. I looked into it and some people ( like calisthenics movement and fitnessfaq on youtube) say chin ups are a great progression. but on the RR it says I should do pull up negatives. I've tried them both and I've found that doing chin ups with clean form, engaging my scapula and thoracic extension. Is way easier to be strict with my form knowing I need to do those things and pull with my back. While if I'm doing pull up negatives it's easier for my body to cheat by subconciously doing shorter negatives or using my arms more than I would like. Thanks in advance :D edit: I have a door pull up bar, so I can use wide grip, neutral grip, over and underhand, I also have an assistance band. My pull up max is 3-4, my chin up max is 6-7. [link] [comments] |
| Question about pull up bar for rings. Posted: 01 Nov 2020 10:25 AM PST I am on the process of building my own home gym, and I am not sure about the height for the pull up bar. I want to use it as a pull up bar, but also hang rings on it. What would be a proper height for this? [link] [comments] |
| Posted: 01 Nov 2020 02:46 AM PST Do you really need to be able to do press to handstand before work on one arm handstand? I have solid handstand but I can't press to handstand ( find very difficult to lift legs up and I'm not flexibly at all) . Can we work on both at same time? [link] [comments] |
| Best DIY weights to attach to a dip belt? Posted: 01 Nov 2020 10:16 AM PST I have a good quality dip belt and access to a pull up bar and parallel bars. I also have an impending lockdown on thursday, so no more gyms. What is the best weights that I can make / buy cheaply at home? Im talking sand, water, milk jugs, that sort of thing. Things for weighted pull ups, chin ups, dips etc. I want to hold around 15kg on my dip belt, maybe 20kg. Any thoughts (or other subreddits for this kind of thing?) Cheers all [link] [comments] |
| Posted: 01 Nov 2020 09:57 AM PST Should I switch to weighted pushups? I feel my chest when I do pushups but I don't really feel my chest during bench because I am most likely doing it wrong. It's just that I have been doing bench for such a long time and seen no big gains so I was considering switching to weighted pushups. Would you say instead of switching I just add in 3 sets of weighted pushups or rather just completely switch and instead of 3x15 bench/ 4x5 bench do 300-400 pushups? It seems very difficult but imma try [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-01 Posted: 31 Oct 2020 11:08 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: 01 Nov 2020 04:01 AM PST Hey all! Due to lockdown and my current living situation I'm very limited when it comes to my equipment when it comes to workout (not even a pullup bar, all I have are my Parallettes and TRX). I want to do pelican curls for my biceps, but currently can't hang my rings anywhere. Would a TRX jammed between the door do the trick? Thanks in advance! [link] [comments] |
| Posted: 01 Nov 2020 01:57 AM PST I recently took five sessions with a PT because I want to learn freestanding handstand. But we fairly quickly realized that my shoulder mobility is a limiting factor hindering me from doing a proper handstand. I can't keep a nice line hands - head - chest - hips, I can barely stand next to a wall and raise my arms straight up without elbows leaving the wall. Strength doesn't seem to be the problem as much as flexibility. So I want to start to work towards fixing this. Do you have recommendations for good shoulder stretches to add after my usual stretches? Or I could do daily, I work out 4-5 times per week now, following the you are your own gym program. [link] [comments] |
| How to stand with Good Posture? Posted: 31 Oct 2020 09:59 PM PDT Good Posture is the most important thing you can practice to transform yourself mentally and physically. Learn the rules to stand with Good Posture Distribute your weight primarily in the balls of your feet. Don't stretch your knees, try to keep them slightly bent. Keep your feet shoulder-width apart. Let your arms naturally hang down at the side of the body. Try to keep your upper chest upwards that would help in keeping your shoulders back. Stand straight and tall with your stomach tucked in. Keep your head level and your earlobes should be in line with your shoulders. Keep on shifting your weight from one foot to another or toes to heels, if you have to stand for a long time. [link] [comments] |
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