Bodyweight Fitness: Training Tuesday - Post Your Routine for 2020-11-10 |
- Training Tuesday - Post Your Routine for 2020-11-10
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-11
- Any women on here grew their glutes without weights? Will RR be enough?
- What helps with speed?
- Recommended Routine Tracker
- Some questions about abs and ab exercises.
- A small win, and something I’ve wanted for a long time!
- Continuous one arm front lever
- Outdoor gym equipment - is the 'Double Slalom Skier' a waste of time?
- Tips for Human flag
- A plyo box can be a useful tool for rows + pushup variations (elevating the legs), jump squats and mobility work. Most decent-sized ones cost a fair bit, so I made one for free out of 100% upcycled, scrap wood. Here's how I did it - hope it helps!
- Where does supersetting fit into calisthenics?
- Short Survey!
- Is it even normal? :D
- Are pistol squats that useful?
- Planche proper training
- Resistance training for Hiking/ Rucking
- Bent vs Straight Arm Planche Training
- How to gauge failure in the legs
- Prepping for the Special Operator Fitness Test in USAF SW.
- Can DOMS cause a loss in strength and endurance?
- Is this normal?
- I'm finally getting my first ever gymnastic rings!
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-10
- Finally found the urge to train again after a week-long hiatus.
- Is there any danger or risk to using a pull up bar that's slightly uneven and not in the best shape?
| Training Tuesday - Post Your Routine for 2020-11-10 Posted: 09 Nov 2020 10:06 PM PST 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 2020-11-11 Posted: 10 Nov 2020 10:05 PM PST 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] |
| Any women on here grew their glutes without weights? Will RR be enough? Posted: 11 Nov 2020 04:20 AM PST Please do not tell me to look into the glute guy. I just want to here from real people if this program grew their glutes. Lifting heavy grew mine but I do not want to go to the gym anymore. I haven't been in almost a year and have had some hypotrophy. Can I build them back up from RR? [link] [comments] |
| Posted: 10 Nov 2020 06:12 PM PST Before quarantine I did track. Once it started I was unable to run as much. What bodyweight exercises help to get faster. Also u guys got any tips when running? I was a sprinter. At 5'6 I think that 29 secs for a 200 meter is decent. Is that good? Anyways thanks guys. Any amount of help is appreciated since u guys are wasting part of your day for me. Edit: had to be more specific [link] [comments] |
| Posted: 11 Nov 2020 10:37 AM PST Hi all, I made a tracker for the Recommended Routine on this sub on Notion. Feel free to check it out and duplicate it for yourself below! (It's completely free) [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] |
| A small win, and something I’ve wanted for a long time! Posted: 11 Nov 2020 01:20 PM PST Hey guys I love been doing pull ups over the course of quarantine and just recently started watching what I eat, calculating macros and following the RR. I finally noticed my bicep blood vessel popping during my work out! This is probably weird, not a big deal for a lot of you but this is something ive wanted for awhile to hopefully show some progress made. [link] [comments] |
| Continuous one arm front lever Posted: 11 Nov 2020 12:27 PM PST I am wondering if anyone has ever seen what I'll call a continuous one arm front lever? Image someone doing a one arm front lever at the end of some monkey bars, they then reach their other arm to the bar behind them and move into another one arm from lever with that arm, and so on. This would require ridiculous strength, but I wonder if there are any videos out there? [link] [comments] |
| Outdoor gym equipment - is the 'Double Slalom Skier' a waste of time? Posted: 11 Nov 2020 03:25 AM PST My gym has shut down temporarily, so I've been cycling down to this outdoor gym in my local park before work when nobody's around. I'm basically just doing pull ups, chin ups, dips and pushups which I'm enjoying, even in November UK weather. Now, there's lots of equipment there I tend to ignore completely, such as this thing, a 'Double Slalom Skier' - https://imgur.com/a/H3vWXci I had a quick bounce on it this morning, and wasn't sure exactly what it was meant for. Is this one of those bits of equipment for people who are extremely out of shape, and just need to get moving even if it's only a bit? What or who is it for? Thanks! [link] [comments] |
| Posted: 10 Nov 2020 10:10 AM PST Hey does anyone have any human flag tips? At the moment I can hold the front lever, back lever, straddle planche, 10+ muscle ups but I can't get the damn human flag:/ I don't think I know how to activate the obliques properly. Has anybody encountered a similar problem? [link] [comments] |
| Posted: 11 Nov 2020 08:33 AM PST Like most people, I've been spending a lot more time at home this year. Most of my training has been outdoors, and I'm fortunate to have accumulated a pretty well-rounded setup over the years - rings, mobility bands, and a cheap rack to hang from. One thing that was missing (poor me) was a sturdy box for plyometrics, mobility drills, and elevating the feet for calisthenics work. I know a chair can work okay, but I fancied something a bit more sturdy. Looking online, most decent sized plyo boxes are around 100 quid or more, which I can't justify, and a lot of the ones I've tried in gyms over the years haven't felt as solid as I'd like. So I decided that I'd like to have a go at making my own, but with a few stipulations:
So, I drew up some plans, enlisted my dad to do a lot of the hard work, and we got started. Here's a video explaining the process: DIY Plyo Box Build And a few images Note - after testing, the box is a little high for split squats, so I recently built a bench / step that's lower down. happy to share that too at some point if anyone is interested! DisclaimerBefore I get started, I just want to throw in the disclaimer that we're not woodworking professionals by any means... We don't have an impressive setup. Most of the work was done outside in the rain, on a slant with minimal spirit level usage. There were no doubt some glaring safety issues, and yes, there are probably other ways we could have made the box that would technically have been more correct. Plywood is a great option, but you'll more than likely have to pay for it, as opposed to using scrap that's lying around. This is not a tutorial on how to make the perfect plyo box. It's how we made our own version with some scrap wood and a few basic tools. The MaterialsWe started with:
In terms of tools, we used a handsaw, a hammer, and a bunch of nails - some around an inch in length, and others closer to two inches. Then we did use a drill with a small drillbit to make preliminary holes on some areas to minimize the splitting of the hardwood. Then a bit of wood glue here and there, and some sandpaper. The ProcessThe FrameWe started (I say we, my dad did most of the cutting) by knocking up the frame. I wanted to use as much of the existing material we had, to make the box big enough to use, but also to cut down on waste. So we cut those 4x planks at 24 inches to use for the length, then cut the leftover into two equal sizes to use for the sides. We made the two longest side frames of the box first, using a combo of wood glue and screws. I wanted to overlap each edge as I thought that would give it a bit more strength and add some height to all sides. It also fit in better with the calculations I'd done when considering the width of each piece of cladding. This overlap proved a little problematic when joining the two sides together, as it meant whichever way we orientated the end pieces, we would be clashing screws and nails if we put the wood right on the outside of the frame. So we decided to inset those pieces by a few inches, and then forage for the scrap wood to reinforce the insides. We bolstered the frame across the centre with two additional pieces on the longest sides, and alongside each corner post for support. The frame itself was a little wonky on a few sides, but not bad for a job done in the rain, on a slight slope with a minimal spirit level use, and using a manual saw on a wonky table! The CladdingFor the cladding, we used the hardwood leftover from my parents decking. I was lucky to have this lying around and that my Dad was happy to use it. Scrap wood from pallets could also work well, but this was a really nice finish. We had five planks, and we wanted to make the most out of them. We started with the sides, which thankfully worked out to perfectly fit three planks width, spaced a mm or two apart. Partly calculated, partly luck. The first nail started to split the plank, which wasn't ideal, so we switched tactics to drill small holes for the nails first, before hammering them in. We got into a nice rhythm, my dad cutting most of the planks while I measured up and sanded down. We then lined them up, drilled the holes, and nailed them down. There was a simplicity to it and a nice rhythm. Just being outside, in the rain and fresh air, wood in my hands, and spending time with my Dad. Couldn't ask for much more. The TopFor the top part of the box, we were going to overlap the rest of the cladding over the sides for a nice finish. This was the only side where we were going to have to cut one of the hardwood planks lengthways, and we had managed to use most of the wood, so we had to get it right. We fitted the outside two on both sides first, then measured up the centre piece and cut it down to size. After some plaining and nailing the final piece down, structurally, the box was finished up! (We decided to leave the bottom side uncovered - easier to grip and move around that way) Finished ProductMy partner help cut out a stencil and we added some decoration the next day with some wood varnish. It bled because we used a paper stencil - should have gone with card. But I'm still really happy with how it turned out. Kinda looks like a military-style stamp. It's the sturdiest, and heaviest plyo box I've ever come across, weighing in at 32.6 kilos. It's not moving anywhere soon, and it actually turned out to be pretty flat on all sides with the cladding added. I might cut some handles in it at some point, but I'm in no rush. It's nice to have built something with our hands out of scrap material, something that's functional and going to get a lot of use - plyo work, calisthenics, mobility, sitting down. We were lucky we had some of the materials lying around, but honestly, on the half-hour walk we went on around our neighbourhood, we saw enough scrap material to make 3 or 4 boxes, maybe more. So hopefully this was useful or interesting in some way! I'm not saying you should go out and copy what we did. Tbh, I recommend following a more professional tutorial. But if you've ever been curious about making something like this, I'd say stay safe, but don't be afraid to have a go! We have little to no woodworking experience, and it turned out to be great success [link] [comments] |
| Where does supersetting fit into calisthenics? Posted: 11 Nov 2020 06:14 AM PST I've been doing some research recently on sets and appropriate rest time, and one piece of info i feel like i haven't seen anywhere is supersets. I'm not sure how to really explain what I mean so I'll just give an example: In my workouts, i use a push-pull-legs split, and i tend to do 2 exercises relevant to that day plus an ab exercise. So on push days, i may do a push up variation, followed by a something that is more tricep-isolatory, and then an ab exercise. And I'll set up about 4-5 sets of different variations of that. I understand compound movements, but sometimes I feel like there's just an area that isn't getting as much work. On push ups, I feel it heavily in my chest and shoulders, but i feel like i have to do extra for triceps. For pull ups, I always superset shrugs cuz I dont feel much work being done in the shoulders compared to the arms and back. So on and so forth. My question is, is that a bad way to workout? Is it going affect my progress? Should i drop the whole superset thing? I read something in the faq about supersetting moves that target different muscle groups, but there wasn't a whole lot of explanation behind it. [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] |
| Posted: 10 Nov 2020 10:12 AM PST After I finished my sets of weighted pull ups,I managed to pull up with one arm, let's say quite easy, as I can't really pull up even before my workout when I'm fresh. Shouldn't it be opposite ? [link] [comments] |
| Are pistol squats that useful? Posted: 10 Nov 2020 07:38 PM PST I do ~8 reps each leg, right now. It is difficult, but I feel like it's more technically straining than anything. What are some better alternatives for training quads? I also love do bulgarian split squats, but I find that I have to do a lottt if I don't have any weights. [link] [comments] |
| Posted: 10 Nov 2020 10:29 AM PST I started training like 2 years ago and i find the planche really hard. I can hold the tuck planche for like 5 sec and i don't see any improvements. Currently i can hold the straddle front lever and a good shape in the handstand, but the planche is like impossible to me. Any idea? Maybe i'm not enough balanced on my hand? [link] [comments] |
| Resistance training for Hiking/ Rucking Posted: 11 Nov 2020 02:49 AM PST I recently went on a multi day hike with my brother and after Day 1 (13 miles, 1500ft elevation, 5 hours, 20kg pack) I was surprised to find that the only part of me that was really sore was my Mid-Back. At first I thought it was my lower traps, but it seemed weird to be that specific rather than the whole muscle. With some googling I'm guessing it's my Rhomboid that's getting sore but not 100% on that. My usual training involves a decent amount of Deadlifts, Rows, Weighted Pullups and Practice Rucks but with Covid Lockdown in the UK I'm down to whatever I can fit in with a door frame bar and weighted vest. Is there anything that I can use to specifically target that area (preferably with progression rather than Dorsal Raises forever) or cues for greater activation? [link] [comments] |
| Bent vs Straight Arm Planche Training Posted: 10 Nov 2020 02:08 PM PST Hey all, Has anyone gotten their straddle or full planche just from doing bent arm work? I know a lot of people favor straight arm work, and I get that it would be effective due to the specificity. Personally though I find straight arm work incredibly tedious and boring to train as cool as it is to see those skills. I'm currently working towards my straddle planche, and I'm using HeSPU, tuck planche pushup, and a pseudo straddle planche pushup variation where I float to the bottom position, hold it, and then press back up with my feet on the floor. I'm curious if anyone else out there is using a similar method and has had good/bad results with it [link] [comments] |
| How to gauge failure in the legs Posted: 10 Nov 2020 11:01 AM PST With upper body exercises (pull ups and dips and push ups) failure is really easy to gauge because you simply fail and no longer have strength to do any of them and failure comes quicker with fewer reps. Legs however due to the volume of body weight squats you would have to sk, I feel like if I do them at a decent tempo my legs will start burning at say 45 res and I could grind out a few more reps at that pace. However if I slow the tempo down I can do maybe 15 more after that before I fee that burn again. My question then is did I reach failure at 45 plus a few reps at the quicker tempo or after I added say 15 more reps at a slower tempo? Or are they both reaching failure? [link] [comments] |
| Prepping for the Special Operator Fitness Test in USAF SW. Posted: 10 Nov 2020 08:52 PM PST Hey there, I was wondering if anyone had any simple calisthenics circuits I could run to increase my abilities pertaining to the calisthenics portion of the USAF's Special Operator Fitness Test. As of late, I have only been able to find calisthenics circuits/routines which focus on strength building and also lower-body workouts, but I have that all figured out myself. I just want simple calisthenics circuits mainly involving repetitions of push-ups, pull-ups, and sit-ups. Thanks all. [link] [comments] |
| Can DOMS cause a loss in strength and endurance? Posted: 10 Nov 2020 06:47 PM PST Backstory: About 3 years ago I was at the gym and I jumped up on the pull up bar and busted out about 15-20 pull-ups, this was after a long break from working out. That same day I did some bicep workouts as well. The next 1-2 weeks I had DOMS like never before, it was terrible I couldn't bend my arms at all*.* After recovering I attempted to do pull-ups again and I was able to maybe do 5 at the most, my friend was surprised since a few weeks prior I had just did 15-20 right in front of him. I can only attribute it to the over working of the muscle but the DOMS was mainly in my biceps not the back muscles. (I do know how to pull with my back but I hammered the biceps with curls and stuff which probably amplified the soreness) Recently I started working out again and I still can barely do any pull-ups maybe 4 at the most. I don't attribute it to the DOMS I had 3 years ago lol but the thing is this, before stepping into the gym on that day 3 years ago I hadn't been working out prior but still was able to do 15-20, so what gives? Is this possible? Why was I barely able to do pull-ups the next time around? EDIT: Recently there haven't been any changes that would cause me to not be able to do any pulls, for example, weight is the same, food intake is about the same, etc. [link] [comments] |
| Posted: 10 Nov 2020 11:26 AM PST Hey guys, I've been doing calisthenics for about 8 or so years now and feel like I'm starting to really plateau. My current workouts are centered around weighted pull-ups and ring dips. I am 150lbs or so and am doing 4 sets of 6 reps with a 5min. rest in between with 60lbs. I do this about 3x a week. My goal currently is to get perfect form as on the pull-ups for the last two sets or so, my elbows aren't going straight and I maybe keep them slightly bent. Besides that, I have been doing this weight for over a month now and feel like I'm really starting to not gain as much progress as I want to. What could I be doing wrong? [link] [comments] |
| I'm finally getting my first ever gymnastic rings! Posted: 09 Nov 2020 02:30 PM PST So I'm getting the wooden ones, hope they're not a waste of money, because I've heard that the wooden ones are better for grip and overall usage and how long they gonna last for me. Anyways, I'm very happy to get them, I have heard a lot of great feedback on them, and I hope it's going to be as great as it seems for my physique, strenght and muscles. What exercises should I do, and are the best for my static skills, muscle growth and strenght? Thanks in advance! Wish me luck on this new step in my journey! [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-10 Posted: 09 Nov 2020 10:05 PM PST 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] |
| Finally found the urge to train again after a week-long hiatus. Posted: 09 Nov 2020 03:46 PM PST Normally I'm training 6 days a week. Last week, I think the election coverage just sapped any motivation I had left. It's been a really rough time lately. I've been unemployed for over a month and getting lots of interviews but no offers yet. Things with the girlfriend have been bad and it's really hurt my outlook. Money is tight and up until Saturday my roommate and I had been unsuccessfully looking for a new tenant. Well now the election is decided, we have a new roommate, I had two promising interviews today and several scheduled for this week, and my girlfriend and I are gonna try to heal things tonight. So I forced myself to go outside and do some shit, although I admit it wasn't fucking easy to take that first step. I started by doing a bridge hold and trying to push my stomach as high in the air as possible. I'm not particularly flexible and my bridge kind of sucks, so I think it's important to keep stretching those muscles to get that synovial fluid in there. Followed up with a few L-Holds, and I was surprised to discover that I can actually hold my legs out almost straight with my butt almost completely off the ground for a couple seconds before collapsing. Couldn't even get my butt off the ground at all a few months ago. I rounded out the stretches with some twist holds and amazingly I can actually lock my hands behind my back on my right side. Left side is still pretty tight but I'm seeing slow progress with a hand towel. On to pushups. I started with just a few conventional pushups to get the blood circulating, and then a few close pushups. I migrated to one of the beer die tables in the backyard and did a few one-arm incline pushups with legs apart at first, then together. Legs together is so much fucking harder it's not even funny, even with such a steep incline. I can feel my feet slipping from underneath me. I'm trying so hard to not rotate my torso when coming back up, and I'm trying to avoid splaying my elbows. Left arm is having a hell of a time keeping up with the right. I transitioned to the ground for some slow and steady close pushups. I've stopped counting and recording reps like I used to, I just go until it hurts but before failure. Next were leg raises. Started out on the ground with straight legs, and the next set I moved to the bar. Hanging leg raises are a lot harder for me because I feel more of a strain in my quads, and I tend to swing a little. I tried keeping my core flexed and tight the whole time to avoid swinging, but at this point I feel like I can get my muscles burning more on my back because my stamina is so much less while hanging. Finally, grip training. Started with some clenched eagle claws, then 2 sets of 5 fingertip pushups to work the tops of the fingers. I did a few hangs from the bar to warm up, and then started some towel hangs. Jesus, is my endurance lower with the towel, and it's not even a thick one. But if I can get up to 30 seconds with the towel I'll be pretty happy with that, as I can do about a minute on the bar. That was it for the day. I went in, made my 1 giant meal for the day, started my fasting timer, and I'll try to hop on the stationary bike later tonight. Just thought I'd share this momentous day of getting off my ass and doing the right thing for a change. I'll keep going this whole week and stop being a lazy fuck. Thank you to this sub for keeping me mostly motivated throughout these many months. Cheers. [link] [comments] |
| Is there any danger or risk to using a pull up bar that's slightly uneven and not in the best shape? Posted: 09 Nov 2020 04:45 PM PST Unlike some here, I don't own a pull up bar in my home that I can easily adjust. Rather I go to the monkey bars near my house, there not up to gym code (the paint is pealing off of some of them) but they do the trick with only mild discomfort. Something I noticed after a few months of deadhangs was that one of my hands was blistering more than the other, so I turned around and did the exercise on the opposite side and noticed how suddenly my other hand was taking on the strain, so I came to the conclusion that the bar must have been slightly tilted to one side. I didn't feel this difference on a muscular level, I still felt the exercise work on both sides, it's just the skin tugging uncomfortably. To stop this discomfort in an easy, cheap way I thought that maybe some sort of sport tape (like tennis tape) could be placed on the bar. Would like to see what others say, what experiences do others have. [link] [comments] |
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