Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-16 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-16
- Anterior Pelvic Tilt Exercise Routine: help!
- Ways To Make Exercise Fun Because I Suck At It ��
- dips light up my elbows
- Can removing a select amount of rest periods be negative on muscle growth?
- Weighted shrimp squats - how to load
- What are your tricks for "getting back on the horse"?
- Does upside down abs make sense?
- Very tight hips and mid/lower lumbar spine, possible pelvic tilt.
- How can I start building out my routine without it being to overwhelming at first?
- First Week of Recommended Routine
- help find a way to fix my rings pls thx
- Struggling to even do a negative pull-up?
- Community question
- Kneeling Squats - what leg position is more effective?
- How do you guys stay so lean while building strength and muscle?
- I prefer bodyweights vs weightlifting but Im worried about the aesthetic results
- Is it advisable for me to switch from a full body routine to PPL with focus on Front Lever and Planche?
- Low Mobility Range - Continue Body Weight Training?
- Can I use resistance bands to build back muscle without any more equipment (no bars)?
- Stuck on Negative Pull-ups
- Work and Working Out
- High fast rep vs slow rep for muscle building?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-16 Posted: 15 Dec 2020 10:05 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
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| Anterior Pelvic Tilt Exercise Routine: help! Posted: 16 Dec 2020 08:46 AM PST I was recently scrolling r/progresspics when I saw a comment saying that the person probably had an anterior pelvic tilt due to the arch in their back, which I also have. After doing more research I realized this is exactly what I have and has been contributing to the things I struggle with most in my body (aesthetically and functionally) which is a very weak lower core, some low back pain, and hip pain. I am an avid mountain biker, enjoy trail running, and do strength training/hiit workouts at home. You can see my own progress pics here. I have been able to find a lot of information about testing if you have an anterior pelvic tilt, but I'm struggling to find routines I can do from home to work on fixing it. I would also like to incorporate glute, hip, and ab strengthening exercises and I am looking for some recommendations. I have struggled to build my glutes and so I think isolation exercises would be best. I have some light weights (8 to 15 lbs) and bands. Thanks for any help! [link] [comments] |
| Ways To Make Exercise Fun Because I Suck At It �� Posted: 15 Dec 2020 09:53 PM PST Now let's get some things clear: 1- I'm fat.Now there's nothing inheritantly wrong with being a bit chunky. As a matter of fact, I love my body. Or you know, as much as one can. As a body, you know, it does all the body things haha. And I cherish it. But it's not the body I want for myself. 2 I'm poor (plus we're in a pandemic)This is mostly just a disclaimer about how I can't really afford equipment or a gym membership (not that I'd be able to go anyway), I wouldn't be able to afford crazy diet food or things like that. I'm lower middle class, young, etc. But I'm hoping to improve myself for the future. (I'm also a student so...time management am I right 🙃👍) Now here's my issue. I HATE working out. Positivly HATE it. I have lung issues, bad knees. You know, all the excuses people have for not working out! Now, I know the reasons for this too. Their are various reasons in fact. For one, I HATE sports. I'm not good at them. I've never been good at them. I find them extremely boring. There's reasons for this too. I've always been a chubby kid so I was never good at the sports we we're forced to do as tots. Which gave me really bad self esteem about being on a team for sports in fear of letting everyone down.. And really bad anxiety about doing solo sports because I wasn't good at them you know. Secondly, I live(d) smack dab in the middle of nowhere. I had no friends close to me, and I had/have helicopter parents so I was restrained to my backyard. Which there was nothing to do ever. So I resented being forced to go outside and found my interests in things such as drawing (where the most cardio you get is moving your wrist and forearm lol) So with that out of the way, the LAST thing I want is to make excuses. I'm just explaining my situation clearly. It's my dream to be rather muscular (not like overly so but bigger) I've always said I'd much rather have thicc muscular arms and legs then a six pack. And I still stand by that. I've also said that I'm the person you call when you need something LIFTED not ran 😂 I decided to get off my butt and finally do something about this aspiration though after I met my partner. They are a tad taller then me and a bit chubby as well. And I want to be able to carry them around and protect them. (I'm a female btw, I don't know if this is important but ╮(. ❛ ᴗ ❛.)╭) But my question remains, what are ways you all would suggest to make me be able to enjoy working out? I want it to be something I'm proud of. But when I'm in physical pain afterwords it's kinda hard you know 😅 So I'm looking for some advice on that subject. The only physical activity I REALLY enjoy doing is swimming, and dancing. (But I live way up North so I could swim for what 3 months a year lol) But thank you all so much! [link] [comments] |
| Posted: 16 Dec 2020 09:29 AM PST Whenever I'm doing weighted dips OR high reps of BW dips I get a very sharp pain in my elbows. Do you guys have any ideas why this would be happening? [link] [comments] |
| Can removing a select amount of rest periods be negative on muscle growth? Posted: 16 Dec 2020 08:27 AM PST I have been at the max of the RR for awhile now so I've been contemplating super setting and then resting. Example 3 x 11 Pull Ups followed straight by 3 x 11 Bulgarian split squats then rest for 1:30 minutes. So I suppose my question is would this have a negative impact on muscle growth as I have seen good growth so far. It would also cut the time of my workout in half. I would appreciate if anyone could help inform me. Thanks! [link] [comments] |
| Weighted shrimp squats - how to load Posted: 16 Dec 2020 06:00 AM PST I am now at a point where I can do 3×8 shrimps with my left leg (pretty good form) and my right leg (ok form, just have to rest my hand on the wall on the way down for balance) and so I figure it is time to step up the difficulty. So weighted shrimps seem the way forward but I had a couple of Qs
Any advice appreciated [link] [comments] |
| What are your tricks for "getting back on the horse"? Posted: 16 Dec 2020 08:39 AM PST After being really solidly committed to the RR over a period of about 4 months I was beginning to really notice some changes in physique and feel momentum/growth. About a month ago I got rona ( mild case). I had to stop working out. I have lost a lot of strength and motivation to get started again. Everyone has phases of being being in and out of the routine so I ask: What are your tips both physical and mental for getting that momentum back after a month of inactivity/erased gains? [link] [comments] |
| Does upside down abs make sense? Posted: 16 Dec 2020 11:14 AM PST Hello quick question, we always see these as something that the badass guy does on movies or tv shows, but always wondered if they even make any sense training wise or they are just too show off. [link] [comments] |
| Very tight hips and mid/lower lumbar spine, possible pelvic tilt. Posted: 16 Dec 2020 09:58 AM PST Hi everyone, mid 30's male here just getting back "on the horse", if you will. I have an old deadlift injury in my low back from 2006 that is mostly manageable even with some squats and trap bar deadlifts. Ended up doing some work on the hip abductor machine at the end of my lift today and holy f**edy-f*k were my hip abductors cramping and on fire! Seems like I have a glaring weakness right there to address. Any suggestions as far as flexibilty, stretching and training modifications and anything else would be greatly appreciated! [link] [comments] |
| How can I start building out my routine without it being to overwhelming at first? Posted: 16 Dec 2020 11:01 AM PST Hi guys. So I've been back into bodyweightfitness for about one month now and started off with a short workout three times a week combined with two runs (5-10km) every week. My currnet routine is: bodyline drills (plank, left plank, right plank, reverse plank, hollow hold, arch) 1 minute each chinups 3x8 parallel bar dips 3x8 diamond pushups 3x8 I started doing this very minimal routine just to get back into working out. However I am starting to notice that i can alomost do 3x10 on all of the exercises and the bodyline drills are also getting easier. As the title says I want to sart getting more serious with this, but also dont want it to be to crazy straight away. I guess that I wanna go slowly, because knowing myself I'll probably quit a full routine after a few weeks :/. My question is where to from now. I would like to stick to the same week plan (3 workouts and 2 runs) while keeping the workouts under 1 hour. I'm really sorry if this question is to generic or if I'm missing something obvious. But i would be really happy if you could give me some tips :) p.s. i am male, 178cm and weigh ~73kg (in case thats important) [link] [comments] |
| First Week of Recommended Routine Posted: 16 Dec 2020 05:27 AM PST Hey all, I've just started RR a week ago, generally enjoying it but still figuring some things out. My first observation is that it doesn't feel like a tough workout, the day following the workout I'm a little bit achy at most - I'm fine with this but just want to check I'm not under-doing things. At the moment I'm usually starting to lose form on the last rep, I feel like to work out "hard" I'd need to do a few more reps after that point, but I suspect this is basically just because I'm really weak and this will come with time. I am starting to notice progress in the number of reps I can do though so I can't complain. I found the banded pallof press really weird, like it felt like I was just using my arms and not my core. I guess I need to just engage my core and "turn" from there, but I found that really hard not to just use my arms given that the exercise involves moving my arms forward. I tried the assisted knee Copenhagen plank instead though and that went fine (lol I can only manage 20 seconds my core is the worst). I also found the reverse hyperextension really tough, it felt like the weight of my legs was dragging me off the bench, I had to hold on to the bench with my arms quite a lot, again leading me to feel like I was working my arms more than my core. When I did lift my legs up I didn't really feel it in my hips/core it was mostly lower back. I then tried arch raises instead, found it super hard to get my feet to come up off the floor, and when I did it again felt like I was using lower back rather than hips/core. Again this is probably that my core is terrible, but mainly just want to check I'm not getting anything too badly wrong. Thanks for reading! [link] [comments] |
| help find a way to fix my rings pls thx Posted: 16 Dec 2020 12:15 PM PST Ok so i got those rings made out of metal a few days ago but they are too thin to be safe for my fingers about 5mm wide i thought i could coat it with something but im too afraid I'll mess something up. Here is where you come in hopefully 😂👍have a nice workout [link] [comments] |
| Struggling to even do a negative pull-up? Posted: 16 Dec 2020 11:54 AM PST Hi all, I'm 23 F, 5'2 115lbs ~20bf. I've been doing bodyweight stuff consistently for about a year now. Pull ups are a big goal,but I can't even manage a negative pull-up with any sort of control at all. Nor can I managa a scapular pull up. Been doing inverted rows on dip bars for this past year, about 2x weekly but not seeing any progress regarding even a negative pull up. Is there anything else I can try? [link] [comments] |
| Posted: 16 Dec 2020 11:42 AM PST What is the biggest 'OH CRAP' moment yu have ever had with an injusry while working out before? [link] [comments] |
| Kneeling Squats - what leg position is more effective? Posted: 16 Dec 2020 11:07 AM PST I just started doing kneeling Squats again, I don't know where I picked it up many years ago but I don't do them the "classic" way with the knees spread wide apart as with a normal squat. My knees are basically right next to each other but I still execute the exercise like I would normal kneeling Squats. Yesterday it dawned on me that I could do them the regular way to being variation in and now I'm wondering which of those two variations is actually more effective. Actives more muscles etc... [link] [comments] |
| How do you guys stay so lean while building strength and muscle? Posted: 16 Dec 2020 10:56 AM PST I've been doing bodyweight fitness for about a year and a half now, and I've seen some size gains which I'm happy with. One thing I cannot do is loose my belly. It's not huge but I have a small belly and you cant see my abs, and I cant figure out how to stay lean while at the same time building muscle. I'm vegan so my diet is mostly carbs and fats (I get enough protein but I load up on carbs and fat too) [link] [comments] |
| I prefer bodyweights vs weightlifting but Im worried about the aesthetic results Posted: 16 Dec 2020 01:32 AM PST So some background, Im 28 and have been weight lifting for maybe 6 years, the last 2 or so have been especially more serious (having a reliable split/counting daily protein/hitting the big 3 and seeing results) while the first 4 years were more of me just doing willy nilly at the gym. My body isn't exactly ripped by any means, and Im convinced that I absolutely do go 110% at the gym everyday, hardly ever skimping out on anything (i could 100% work on my sleep and sugar/fat intake though). At most I'd say I'm "kinda defined" as opposed to someone who is well defines or ripped. However ever since quarantine due to safety reasons I cancelled my membership 8 months ago. I'd really like to get into body weight fitness, as its always been something ive considered more enjoyable than weight lifting. However Im worried about the sudden change in routine. Simply put/asked, would I still be able to achieve a defined look without the use of weights? what's your experience with your physique transformation with mostly body weights? Tldr: can you still look defined/ripped with just body weights (including diet/sleep/cardio) and without weight lifting? [link] [comments] |
| Posted: 16 Dec 2020 10:13 AM PST I'm 29/M/171cm/ca. 63kg, doing the RR since a year or so (can't remember at all honestly) and progressed okay-ish I think. Now my gym has closed once again and I took the time to re evaluate my goals. My goals are to gain strength, while also working on FL and Planche. I'd like to hear your guys opinions about my approach and if these Routines make sense or how they could be improved. So my full body routine looked like this (3times a day): - Warmup - 1. Pair: - 3x6 Pull-ups (+50lbs) + 3x6 Pull-ups (Bodyweight) - 3x10 Squads (+70 lbs) - 2. Pair: - 3x10 Ring Dips (+50 lbs) + 1x 10 Ring Dips (Bodyweight) - 3x10 Deadlifts (+110 lbs) (Yes, it's very low but I've literally just started with them) - 3. Pair: - 3 Sets of FL Progression (Adv. Tuck FL Rows, Adv. Tuck FL Hold, Negatives) - 3 Sets of Planche PRogression (Adv. Tuck PL Push Ups, Adv. Tuck PL hold, Tuck Planche hold) - Core: - 3 exercises of 3 sets with whatever I feel like at that day I want to change my routine as I noticed I don't really progress in my FL / PL anymore, probably because of not enough volume. My personal best are around 20-25 seconds of Adv. Tuck FL and 15-16 seconds of Adv. Tuck Planche. I created the following routine that I started with last week:
Front Lever Routine: • FL rows 3x7 (currently Adv. FL) • FL raises 3x7 (currently half lay FL) • Scapula Pull-ups + 3s hold 3x12 • FL hold 3x11s (currently Adv. FL) • Dragon Flag Slow negatives (currently Adv. position) • Tuck FL to Adv FL transition 3x10 • FL negatives 3x7 (currently Adv. FL) • Pull-ups 3x10 Planche Routine: • Adv. TP 3x11s • TPPU 3x9 • Pseudo Planche Lean 3x12s • Elevated Pike Push-ups 3x10 • Dips on rings 3x10 • Tuck Planche 3x15s • Diamond Push-ups 3x10 • Push-ups 3x12 Questions: - Are these routines good enough to progress towards the FL / PL? - Any exercises I am missing / optimization? - I do not have access to weights so I do pull-ups and dips without them anymore. Will I lose strength because of that even though I have more pulling / pushing exercises in general? - Is this a good approach to also increase overall strength and muscle size or should I aim for a different attempt here? Notes: - Yes I know, no legs, I am working on it to figure out what to do as a legs workout on one of my rest days - This will be experimental until the gym reopens and I have access to weights again. I have wrist problems, being in PT since 7 months so I don't know if I can fully push with the Planche, but I will see how my body reacts. Any criticism and help is highly appreciated! [link] [comments] |
| Low Mobility Range - Continue Body Weight Training? Posted: 16 Dec 2020 10:11 AM PST In short I have terrible shoulder extension range and extremely tight upper pecs. I couldn't do a reverse table top if my life depended on it. I can barley clasp my hands behind my back. So my question is should I:
I feel like I'm not progressing in my pull ups, rows, and feel a little shaky on my dips. Really anything that requires your elbows to get behind your back. Really, I'm trying not to make my mobility problem worst and reverse the issue. [link] [comments] |
| Can I use resistance bands to build back muscle without any more equipment (no bars)? Posted: 16 Dec 2020 09:51 AM PST Hi! I don't have access to a gym or bars right now, but I need to train my back, since I can do pushups at home, but have no way to develop back muscles at home. Could resistance bands help me? If so, what should I do with them, or which model buy? I'm (19M) around 176cm/5'75'' tall. Thanks in advance! [link] [comments] |
| Posted: 16 Dec 2020 02:43 AM PST Hi! I've been following the Recommended Routine for a while and I'd been progressing very well until now. When you're able to do 8 good reps of an exercise, you should go to the next one and do 5 reps. I was pretty comfortable with my arch hangs so I moved to the next step, Negative Pull-ups The minimum amounth of reps I'm supposed to do is 3 X 5 I can do the first two sets, struggling really hard to do the last rep. But when I am at the third set, I struggle really really really hard to do the forth rep and it's impossible to do the 5th (failure, I guess). And not in good form. I'm doing 6 second reps consistently, or trying. I am stuck in this situation for almost 1 month. My weakest point by far is at the top, on the last reps, I fall down almost instantly in that range of my ROM, and then I can take control again on the middle and end of the negative. What am I doing wrong? Thanks [link] [comments] |
| Posted: 15 Dec 2020 03:37 PM PST Love you kind folks! I work as a boom operator in the film industry. We do 12 hour days for 5-6 days a week. With the industry booming (pun intended) I have long term (40-60 shooting days) projects one after the other. At the moment i have two months off, and I'm enjoying working out so much. Now I do 3 days a week of full body workouts (modified recomended routine). Happy with my results but I know that when i start working again it's gonna be difficult to keep going. The problem is that my job is a physical one and requires endurance. First two weeks i feel fine working out after work, but a month in I feel that working out at the end of my day pushes me to complete exhaustion and interferes with my performance at work the next day which is not acceptable. What could you recomend guys? Is there a smarter split that I could do during the week (i.e shorter less intense workouts spread out during the week)? Should I just stop being a bitch? [link] [comments] |
| High fast rep vs slow rep for muscle building? Posted: 15 Dec 2020 01:46 PM PST Personally i prefer faster reps on exercises like pushups and squats. They tend to make me feel more like a workout. I feel like im able to mix in some cardio with it due to the speed. But other folks have been telling me that you can actually get better results for muscle gain if you focus on form and doing it slowly. For those that have tested both, which ones gave you better results? which did you enjoy most? [link] [comments] |
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