Bodyweight Fitness: Motivation Monday for 2020-11-30 |
- Motivation Monday for 2020-11-30
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-30
- I just did my first one handed pushup!!!
- Chest dip progression for those who want to skip negatives and have no bands available
- Fingers hurt from deadhangs
- Why can't I hold Lsit
- I get tired halfway through workouts sometimes. Am I not eating enough? This has happened before but cleared up when I put in more calories, but what exactly should I be eating so not to lose energy?
- Bone and tendon strength wiki
- Hit a brick wall with the number of pushups I can do
- Chest not growing
- Will doing an X amount of pushups hinder my workout performance?
- Why am I feeling different muscles working?
- One arm always leads during pull ups.
- Conjugate Gymnastics/Calisthenics
| Motivation Monday for 2020-11-30 Posted: 29 Nov 2020 10:07 PM PST 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 2020-11-30 Posted: 29 Nov 2020 10:07 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
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| I just did my first one handed pushup!!! Posted: 30 Nov 2020 11:04 AM PST I've worked out on and off for a couple of years, sometimes delving into a bit of calisthenics to switch it up. I just recently moved and have been working out 6 times a week for the past 3 months. 90% weights though, especially bench press. Before I moved I tried to work up to doing a one handed pushup but I always thought that it would take a million years for me to do it or that I would have to lose weight. I've actually gained a bit of weight and just hit the bench press hard and there it was. Stats Male I've been doing a PPL routine to times a week so Monday and Thursday is push, Tuesday and Friday is pull and Wednesday and Saturday is for legs, Sundays for resting. Push here being the relevant one. My current goals are cleaning up my form and doing a handstand, and later a handstand push up. [link] [comments] |
| Chest dip progression for those who want to skip negatives and have no bands available Posted: 29 Nov 2020 11:39 PM PST I was browsing through youtube and bodyweight training sites and could not find a dip/chest dip progression that didn't use negatives, bands or the tricep bench dip. So I though it would be good to write at least one tutorial that has you progressing to the chest dip without accessories and minimizing injury risk :) Like in the pullup progression many beginners get wrist, bicep and elbow pain with the negative reps the dip has the potential to damage shoulder muscles if you are unable to control the negative or limit the bottom range of motion. So here is the progression model which is based on estimation on how much load is pushed in various exercises. WHOLE ARTICLE PASTED HERE: Chest dip progression guide - starting from zero Chest dips are fun! But with the dips we are facing the same issues as with the pullup. You are lifting about 93% of your bodyweight which makes it too hard for beginners. You will need sufficient tricep and chest strength to be able to perform these. Normal dip progressions have you do band assisted dips, negatives or tricep bench dips. These work but they all have their downsides. Negatives are not generally good because of the increased injury risk. I would not recommend negatives for beginners since they have not been able to learn the movement pattern. Doing the movement pattern in both directions with good form and lighter load is always a safer option. Tricep bench dip is not a very good option since the positioning of the hands is behind the body and might cause shoulder pain for some. Also it does not develop the chest strength required for the chest dip. And last not everyone has a selection of bands they can attach to their dip setup. How to get started First step would be to get your standard push-up to a decent level. With standard push-up you are pushing about 73% of your bodyweight. So we are getting closer to the strength level required for the dip which was 95% of bodyweight. With 12reps of standard push-up your 1RM is somewhere in the range of 1x bodyweight. So when you can do 10reps of standard push-up with good controlled form you can start working with your dip progression. For this purpose we are going to start with a leg assisted chair seat dip. The movement pattern is close to the actual chest dip. This is superior compared to the normal tricep bench dip which has your hands placed behind your body and works mainly triceps. Standard height of a chair seat is around 45cm and suitable depth for this dip variation would be palms at your lower chest height. For some the standard chair height might not be suitable. If you are shorter the range of motion is too deep and if you are taller the range of motion is too shallow. Most likely you need to make some minor adjustments to make this exercise safe to progress. If the chair seat is too high for you use something to elevate your butt. For example few pillows, books or whatever you can find. If the chair is too low you can elevate the seat with books or push-up handles. The rule is that you should be comfortable in the bottom position so you can safely train close to failure and don't risk injury. For example for me the standard chair seat height is slightly too high so I use a weight plate to elevate myself to a proper height. Progression 1. Chair seat dips (leg assisted) https://www.youtube.com/watch?v=PNTB_BeqiMs Pre-requirement: 10 Push-ups to get 6 reps Actual load ˜ 0.75x Bodyweight Sit down between two chair seats with straight or bent legs. Perform dips like you would do them in a dip station with hands on the side and slightly in front of your body. Push your hips back and lean slightly forward to get more chest activation or this will turn into a tricep exercise. Make sure you are comfortable in the bottom position of this movement and limit the bottom range of motion if needed. 2. Chair seat dips with legs elevated https://www.youtube.com/watch?v=COqz0h6XaTQ Pre-requirement: 10 leg assisted chair seat dips to get 6-8 reps Actual load ˜ 0.8x Bodyweight Use a small step or something similar to elevate your legs. 15 to 20cm (6 to 8 inches) elevation is a good starting point. Use slightly bent legs. If you use straight legs or your legs are elevated too high you won't be able to lean forward in the bottom position. This changes the mechanics of this exercise and load the triceps more instead of chest. Form in the example video is pretty good but you need to put your hips back more for better chest activation. 3. Chest dip https://www.youtube.com/watch?v=dX_nSOOJIsE Pre-requirement: 10 Chair seat dips legs elevated to get 6 reps Actual load ˜ 0.93x Bodyweight When you are strong enough to do at least 10 reps of the Chair seat dips with legs elevated you can start working with your standard chest dip. Use a gip that is slightly wider than shoulders. If the grip is too narrow you will not be able to activate the chest well. Check out the article "Dips everywhere" to find places at your house to do dips. https://twoworkouts.blogspot.com/2020/10/dips-everywhere-best-places-to-do-dips.html 4. Weighted Chest dip https://www.youtube.com/watch?v=h_qLxCGaeU8 Pre-requirement: 8 Chest dips before you start to add weight Use a dipping belt or a backpack to load this exercise. Weighted dips have potential to be loaded heavily if you take care of not going too deep in the bottom position. I suggest you adjust your setup in a safe way that the weights touch some object when you have reached proper depth. For this purpose I have been using a weight plate below my dip stand so that the weights touch the weight plate on the bottom of each rep. This prevents me from not going any deeper than needed and keeps the range of motion constant. 4.1 Ring dips and weighted ring dips https://www.youtube.com/watch?v=EznLCDBAPIU (Ring dip) https://www.youtube.com/watch?v=1XTUetY5IhA (Weighted kneeling ring dip) Pre-requirement: 10-12 Chest dips before starting this variation If you don't have access to weights you can use gymnastic rings or suspension trainers to do dips. It's recommended that you first master the standard chest dip before attempting the ring dip. Adjust the ring height so that your legs slightly touch the floor in the bottom position. This will prevent you from going too deep and protect your shoulders. In the beginning you can slighly limit the range of motion in the bottom half of the movement if you are unable to keep stable form all the way down. When doing the weighted variation adjust the setup in a way that you don't go any deeper than needed. If you are using a weight vest you can do kneeling chest dips where your knees touch the floor in the bottom position of each rep. If you use a dip belt make sure the weights touch the floor in the bottom position. This way you can safely progress to heavier weights. 5. Acher dip (Assisted one arm dip) https://www.youtube.com/watch?v=A2ARuJpEHKA Pre-requirement: 10 Chest dips to get 5 reps if the assisting arm is close to the body Actual load ˜ 1..1.3x Bodyweight if the assisting arm is close or 8 Weighted Chest Dips with 0.4x bodyweight added to get 5 if the assisting arm is wide. Actual load ˜ 1.4x Bodyweight when assisting arm is wide Archer dip is a great way to add resistance to your dips if you don't have access to weights. You can use a small object such as a footstool or a box to limit the range of motion in the bottom position so you can train to failure without the risk of shoulder injury. Depending on your strength and skill level start with the assisting arm closer to your body and progress towards a wider grip. 6. Weighted archer dip Pre-requirement: 8 Archer dips before starting to add weight. Using weights with the archer dip allows you to reach high loads on the chest using minimal amounth of added load. Use a dipping belt or a backpack to load this exercise. Use small weight increases of 1-2lbs at a time. Work up to 8 reps before adding weight. Thoughts on progression If you find that you are not getting the required reps when switching over to the next exercise you can do two things. Work up to a higher rep range. So instead of 10 reps try to get 12 before moving to the harder exercise variation. Another way would be to micro load the existing exercise with some additional weight (few kg/lbs) and get the reps up to 10 with added weight before moving up in exercise. Training tempo One thing I need to address before moving to the example workouts. When doing any exercise you generally want to use "2-1-2" tempo. Which means the rep should take about 2 seconds on the way down, 1 second hold at the bottom and 2 seconds on the way up. Usually this translates to something like "1-0.5-1" tempo in real life since we don't really use a timer. This ensures that you don't cheat in your repetitions and reach the proper depth at the bottom. If you just drop yourself to the bottom position and quickly bounce back up you will not get much training stimulus and the progression model presented above will not work. Cheated reps won't get you real results. So keep that in mind. Chest workouts with dip progressions Let's take a look how you would structure push workouts around your training routine. For some general guidelines you should aim for 8-12 sets weekly with most of the work done in the 6-12 rep range. Two workouts a week 4-6 sets per workout when training 2 times a week. With one workout done in 6-10rep range and another workout in higher rep range doing a push-up regression or chest dip progression Example A One exercise per workout (8sets weekly) Workout A 4x6-10reps Push-up progression Workout B 4x6-10 Chest dip progression Example B Two exercises per workout (10 sets weekly) Workout A 3x6-10reps Assisted One Arm Push-up 2x8-12reps Decline Push-up Workout B 3x6-10reps Chest dips (weighted or bodyweight) 2x8-12reps Decline Push-up One workout a week 8-12 sets when training chest once per week. First exercises being in a lower rep range 6-10 and second or third exercise in 8-12 rep range. Example A Two exercises per workout (8 sets weekly) 4x6-10reps Assisted One Arm Push-up 4x8-12reps Chest Dip progression Example B Three exercises per workout (10 sets weekly) 3x6-10reps Assisted One Arm Push-up 4x6-10reps Chest dips (weighted or bodyweight) 3x8-12reps Decline Push-up Check out the chest workout planner here with exercise examples, videos and adjust the number of weekly sets. https://docs.google.com/spreadsheets/d/15z8YPMm9zCLBuPjrFedJS_NZIEXtWBsEB3OWF2T-E8A/copy?usp=sharing For a complete push workout you would also do a few sets of overhead pressing (pike push-up, wall supported handstand push-up etc.) or lateral raises and additional direct tricep work (narrow grip push-ups, tricep extension etc.) Have fun building strength with this dip progression and example workouts! ENDS HERE What do you think about this progression? The chair seat dip has its place in my routines time to time as a finisher since its safe to do and can be loaded easily if needed. For those who enjoy reading in different format the original text is here. Source text: https://twoworkouts.blogspot.com/2020/11/chest-dip-progression-guide-starting.html [link] [comments] |
| Posted: 30 Nov 2020 02:32 AM PST I do scapular pull ups and deadhangs and have been doing them for a few days. Sometimes my fingers hurt. I grip the bar the way coach rippetoe advises. How do I reduce my occasional pain. I'm really weak and skinny so is it just due to low bone density? It hurts the bones and not the joints or ligaments or tendons. I guess gripping it with your fingers does this but then why does rippetoe suggest it? [link] [comments] |
| Posted: 30 Nov 2020 09:19 AM PST I've been doing calisthenics for about a year and a half can comfortably go from an brief l sit position to a tuck planche and have recently been able to hold straddle planche but I can't hold an l sit at all my legs just won't go straight can anyone give me any advice I think I'm strong enough to them just can't seem to hold them is it an issue with my hamstrings I have very tight hamstrings [link] [comments] |
| Posted: 29 Nov 2020 05:05 PM PST I do body weight exercises as well as dumbbells. I found that I could go for longer lengths of time if I ate a lot more during the day. I don't want to just shovel shit in my mouth but still want to get a good amount of protein, calories, etc. I know lean meats are commonly mentioned for that, but what foods will help give me more energy while not not leading to bad overall health or too much weight gain? I don't always have time to prepare a full meal, so quick and easy suggestions are highly appreciated. [link] [comments] |
| Posted: 29 Nov 2020 05:39 PM PST Motivated by another post reminded me of John wood and brook Kubik bone and tendon strength project. It's mainly about doing partials I would be very interested to hear from any who have undertaken intentional bone and tendon strength training particularly with a view to adding to the current body of knowledge on this [link] [comments] |
| Hit a brick wall with the number of pushups I can do Posted: 30 Nov 2020 12:20 PM PST I have been unable to do more than 18 pushups for the last 2 weeks even though I train for them every day. I am 5 11 and 260lbs so I don't know if my excessive weight is stopping my progression or something else has made me hit this brick wall. Do you have any suggestions Thanks [link] [comments] |
| Posted: 30 Nov 2020 11:51 AM PST Hi everyone! Since the quarantine started I've been doing almost daily AthleanX's 10 minutes chest workout. I overloaded it as hard as I could: 20 seconds of push ups, 10 seconds of rest, the hardest excercises he proposed. It is still extremly challenging to finish. I feel much stronger - I can do more push ups than I ever thought I would be able to do - but I don't see any visual changes in my chest. Maybe you have some recommendations on growing your chest with callisthenics? Thank You so much for any answer! Stay safe and healthy. [link] [comments] |
| Will doing an X amount of pushups hinder my workout performance? Posted: 30 Nov 2020 11:39 AM PST An introduction , I started working out for muscle mass a little over half a year ago and I am yet to see the results I have been expecting, I am 16 and my question is that if I do lets say 35 pushups each morning after I wake up and I am fasted will It somehow hinder the recovery time required for the muslces if I do 35 pushups each morning or will it improve my performance . I guess my worry is that it will hinder the recovery time needed for the muscles to reconstruct their tissue, and I want an answer debunking or proving what I worry about. anyways thanks for reading [link] [comments] |
| Why am I feeling different muscles working? Posted: 29 Nov 2020 09:40 PM PST I was doing wall assisted handstand push-up and noticed more pain on the sides of my shoulder than in the front, normally it's the inverse. How can it be done in order to feel more the front side of the shoulders working? Should I keep my elbows closer to my body? [link] [comments] |
| One arm always leads during pull ups. Posted: 29 Nov 2020 08:47 PM PST Recently I've finally been getting better at pull ups at what not, problem is.. with dead hang pull ups one of my arms usually always leads and I'm not sure how to fix this. Thanks! [link] [comments] |
| Conjugate Gymnastics/Calisthenics Posted: 29 Nov 2020 08:13 PM PST I want to start out by saying that I admire this sub as I think that calisthenics are better than depending on a gym (less equipment, better relative strength, working out when traveling, etc.) That said, the RR programming is for neanderthals. It has numerous problems: A. No maximum strength training days B. No speed strength days C. No variety in the routine to prevent accommodation D. Recommending a full-body workout each day E. Saying beginners and intermediates need different routines F. Emphasizing on slow eccentric movement emphasis vs overspeed eccentrics If I could remake the RR, I would incorporate the conjugate method as outlined by Louie Simmons. This would address the need for speed, strength, preventing accommodation, over-training, and work for everyone. There would be no plateus, no achy elbows, and no wasting time. My implementation: A. Start with one of the following days (most difficult progressions from left to easiest on the right). Workout 3x a week. Alternate days. Upper Body Day: Planche (tuck, anterior tuck, posterior tuck, straddle, full) Back Lever (tuck, anterior tuck, posterior tuck, straddle, full) Front Lever (tuck, anterior tuck, posterior tuck, straddle, full) Assistance exercises for triceps, lat and upper back. Also shoulder and chest training. Lower Body Day: L-Sit/Manna (neutral, posterior tuck, anterior tuck, straddle, full) Pistol Squat (posterior tuck, neutral, anterior tuck, full) Straddle (neutral, posterior tuck, bent straddle, straddle) Assistance for posterior chain, abdomen. Also lats, grips, neck. B. Pick a grip Wide, normal, narrow lifting off of bars, rings, boxes, paralletes, *hanging vs lifting off of something *Manna only C. Pick a level of resistance, excluding the lowest progression (there is no way to reduce resistance for the lowest level of resistance) D. Do a maximum effort lever lift with the shoulders, legs, and hips as high as you can. Include accessory workouts (4-5x10-12) E. On dynamic day, perform the lever lift progression just beneath the previous for 10x2 (squats) or 10x3 (levers) as FAST as you can. Include accessory workouts (3-4x6-8). Rest for 45 seconds between sets. Rinse, wash, repeat. If you have access to a gym/weights or a weight sled, include general physical preparation and plyometric training, but since this is a pure bodyweight sub, fuhgedaboudit. Thots? [link] [comments] |
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