Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-12 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-12
- 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!
- Weighted Pullups VS Front Lever correlation - SURVEY RESULTS!
- From 0 to 1 pulls ups, how can I improve further?
- No progress
- Can anyone recommend some good Pelvic floor exercises for weak pelvic muscles? Apparently if these are weakened it causes issues with your bladder, urination, maintaining erections, etc?
- Skinny teen trying to gain weight
- Load over time vs intensity
- I think that the "Get Strong" program by Kavadlos is deeply flawed and here is why
- Is getting a pull up bar and heavier weights enough to gain muscle? In regard to equipment of course
- where to start?
- I want to better myself and my body and id like some help in doing so
- Resistance Bands
- Help i’m starting my lifting journey and I need help
- Can I do the splits in 2 months
- Does it make sense for me to get a pull up bar for my door frame?
- Should I eat more or less?
- Handstands for time vs handstand pushups?
- Belly and Inner Thigh get jiggly after longer runs (M,25yo,175cm)
- Issue with pistol squats and general leg mobility
- Ring dip strength: 17 reps at +45#
- Question about volume
- Medial Deltoid as a prime mover
- Observation: fighting momentum makes Burpees a better shoulder exercise than you might think
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-12 Posted: 11 Dec 2020 10:06 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 12 Dec 2020 12:38 AM 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] |
| Weighted Pullups VS Front Lever correlation - SURVEY RESULTS! Posted: 12 Dec 2020 03:46 AM PST Finally! After two months of work on the video and releasing it yesterday - I feel obligated to publish the results of Weighted Pulls vs Front Lever survey with you. So two months ago I created the survey - with the goal of finding out how pulling strength transfers to front lever performance. Because of you guys (the bwf community) the survey was possible to make and I could really take away some conclusions of results. So for anyone of 322 people who decided to help and contribute - HUGE thank you! Now lets talk about the results: I have to say, some aspects were expected, some where really really surprising! The first conclusion is that weighted pullup strength has as expected - direct correlation with front lever. As we go through progressive pullup groups the net front lever progressions difficulty raises along. However, while theres a clear correlation occurring, we definitely cannot say weighted pullup strength is a guarantee for having strong front lever - Instead of writing here - Im directing you to the file with results - shorturl.at/ekrKU If you happen to be interested in the new full video I made where I sum up all my research regarding FL biomechanics, anatomy and go with the full history of making off the survey, along with analysing the HEIGHT and WEIGHT part of the survey (really intersting stuff!) - here is the video - https://www.youtube.com/watch?v=GQej5-LCkEc The survey part starts at 3:23 so feel free to skip to it. So the final words are, thank you so much again. Thank to you it was possible. Share the results with your friends and feel free to use it ;) Take care fam! [link] [comments] |
| From 0 to 1 pulls ups, how can I improve further? Posted: 11 Dec 2020 02:05 PM PST Today I did one and a half pull-ups for the first time (before I couldn't do a single one). My goal is to build more muscles, but if I understand that correctly, I would optimally have to train in the hypertrophy area, but since I can only do one real pull-up and the hypertrophy area is between 6-12 repetitions, I don't even get into the hypertrophy area. So how should I proceed for optimal results (I also have resistance bands)? [link] [comments] |
| Posted: 12 Dec 2020 04:03 AM PST For 1,5 months, I've trained 3-4 times a week, upper body day, restday, lower body day, rest day, upper body day and so on. I've been trying to bulk, eating a lot of calories (goal is 3000-4000 calories a day). I do basic exercises: pull ups, push ups, lunges, blank and many more. But after 1,5 months I feel like im overtrained, I have no energy, and I feel like I have eaten too much and overwhelmed my digestive system. My push up count and overall performance has also lowered. I'm taking a few days off, but how can I avoid this in the future? [link] [comments] |
| Posted: 12 Dec 2020 12:26 AM PST Just wanted recommendations from the pros. What do you recommend? [link] [comments] |
| Skinny teen trying to gain weight Posted: 12 Dec 2020 11:26 AM PST Hey there! As you saw from the title, I'm a skinny teen (aged 17) trying to gain weight through bodyweight exercises. Any general tips on how to do this effectively? I've heard that bulking isn't really good for bodyweight exercises. [link] [comments] |
| Posted: 12 Dec 2020 06:05 AM PST Hey all I was wondering - what if you, instead of working out 3 times a week, with the Recommended Routine for instance, could you take the intensity down or spread it out over time instead? Like, I have a pull-up bar at home. Could I stop doing pull-ups in a practical program, but just instead do 5 pull-ups everytime I go under the pull-up bar? That way I wouldn't get 3 sets of 10, but I would maybe do 50 pull-ups a day. just over the whole day, with less fatigue. I don't know if this has a name, or has been discussed before? But would love if anyone with knowledge on the subject could chime in. /Alex [link] [comments] |
| I think that the "Get Strong" program by Kavadlos is deeply flawed and here is why Posted: 11 Dec 2020 11:25 PM PST I have been progressing along the Get Strong program (henceforth to be written as GS) and I have noticed that there are some serious flaws. I hope to start a discussion about this to see if either I am in the wrong, or if I am correct, to help other beginners avoid these pitfalls and frustrations. Also, through this discussion we can learn about strength programming and routine design. Obviously there are some good points. It is a program that is simple to understand and start. It has clear benchmarks. It is progressive and basically minimalist. That is pretty much it. Let's talk about the flaws. First, the progression curve is very steep. Let me give an example for chinups. Phase 2 Week 1 is 3X2, Week 2 is 2X3, then 2X5, and finally 2X6 for week 4. Suddenly, on the final test you are supposed to be able to do 10 pullups max. My arms are comparatively week, but I think that for a lot of people this is going to be a challenge, namely, going from 0 pullups at the beginning of Phase 2 Week 1 to 10 pullups 4 weeks later. An UNTRAINED beginner would have to have pretty good genetics to do that. If you fail the test (which of course I did), you have to go back to weeks 3 and 4 (2X5 and 2X6) and do those again and then test again. How are you supposed to do 2X5 and 2X6 chinups repeatedly until you get a max 10 chinups? I gave up and starting doing 3X5, then 3X6 and finally 3X7 until I got the 1X10 max. This is just basic strength progression and programming. The same goes for Phase 3. 2X10 pullups on week 3 (of phase 3) into a max of 15 pullups the following week. Come on. I think this is a little much for the vast majority of people that are starting from scratch (starting as untrained beginners at the beginning of the program). I have already seen posts here saying the had to redo weeks 3 and 4 over and over again. Secondly, for some reason the program as focused on endurance as a measure of progression and not just basic strength. The phase tests all require 60 seconds of rest between your max tests. For example, 10 chinups, 30 pullups, 1 min handstand, all with a 60 second rest in between. Why? I don't see the point in this. We should be building up basic strength before doing crossfit style endurance tests. Furthermore, the exercises in the program all require 60-90seconds of rest. Why focus on endurance and the very low end of hypertrophy and sacrifice valuable reps that beginners should be getting in for basic strength? I have had to consult other books, especially OG, to round out this routine and make it workable. In the end, I might totally scrap it (which I hate doing since I am a beginner and just want a solid routine to stick with) but I have totally lost confidence in the program. I guess in the end we all have to build our own routine anyway, so I guess I'll start now. [link] [comments] |
| Is getting a pull up bar and heavier weights enough to gain muscle? In regard to equipment of course Posted: 11 Dec 2020 09:01 PM PST I was reading the RR and it mentioned a pull up bar and other people here saying to get heavier weights (I've had the same 10lb dumbbells for about 4 years now) but is this enough in regards to equipment to help me start gaining muscle or gaining weight? What effective beginner workouts would you guys use with limited equipment? [link] [comments] |
| Posted: 12 Dec 2020 03:00 AM PST Im planning on working out my body. I've been out of shape and Idk where to start. I thought I would start on push-ups and sit-up but that was a difficult task for me. Where should I start? Thank u and God Bless. [link] [comments] |
| I want to better myself and my body and id like some help in doing so Posted: 11 Dec 2020 07:18 PM PST I'm a sophomore in high school and im a scrawny little shit, well im not short im like 5'10 but I've always been kinda skinny and I've recently realized that I need to make a change in my body, one that will put me on a good track to Making my body stronger and Making my mind healthier, id really appreciate some tips on how to do so [link] [comments] |
| Posted: 12 Dec 2020 06:17 AM PST What size or how many resistance bands would I need to assist with my pull ups. I haven't got on a scale in a while so I gotta guess my bodyweight which is probably 210 or up ? [link] [comments] |
| Help i’m starting my lifting journey and I need help Posted: 11 Dec 2020 08:42 PM PST Hey guys i'm new to this sub reddit because I just now started my lifting journey and I need tips. So let me tell you about my self i'm a 5'10 130 lbs skinny 15 year old kid who gets made fun of because of how skinny I am. I can do 6 push-ups 30-40 sit-ups and can do half a pull up. I also only consume about 1300 calories a day, so is it impossible for me to gain mussels because of that or what? All tips or advice you have please let me know!!! [link] [comments] |
| Can I do the splits in 2 months Posted: 11 Dec 2020 04:21 PM PST Hey I'm a 17 year old kid I want to do the splits and I'm skinny and 5 foot 8 can you give me some tips or vids recommandation on a workout routine for this sort of think and thanks [link] [comments] |
| Does it make sense for me to get a pull up bar for my door frame? Posted: 12 Dec 2020 03:58 AM PST I'm 1,90m (6'3'') and my door frame is only 5cm (1.96'') taller than me. I'm not sure if getting a pull-up bar for my door makes sense because it seems a little too low to do pull-ups. What do you think? Should I purchase a pull-up bar for the ceiling or are 5cm between me and the frame enough? [link] [comments] |
| Posted: 11 Dec 2020 09:10 PM PST Im fit but got a belly fat I wanna lose it but want to gain muscle also. Should I eat more or less? [link] [comments] |
| Handstands for time vs handstand pushups? Posted: 11 Dec 2020 05:20 PM PST Which is better for strength? I feel like they both do the job, but handstands for time are more muscular endurance? [link] [comments] |
| Belly and Inner Thigh get jiggly after longer runs (M,25yo,175cm) Posted: 11 Dec 2020 07:13 PM PST Male , 25yo , 175 cms height , 84kgs, 26% Body fat. I have noiticed that after a longer run (10k +) the fat on my belly and inner thigh gets more squishy and kinda jiggly. I do longer runs once a week, and 100mX10 sprints twice per week. It doesn't happen on the day of sprinting, nor on Weight training days, just on running days. Any ideas why ? Thanks ! [link] [comments] |
| Issue with pistol squats and general leg mobility Posted: 11 Dec 2020 07:30 PM PST Recently I've been able to perform pistol squats, however, it is significantly easier to perform them with my left leg. I've had an issue with my right leg where no matter how straight I keep my foot and knee, it almost feels like my knee is pointing outwards still and makes it moderately more difficult to perform the pistol squat, is anyone else familiar with this issue and know how to fix it? [link] [comments] |
| Ring dip strength: 17 reps at +45# Posted: 11 Dec 2020 02:17 PM PST I can do 30 reps of ring dips at body weight only I can do 21 at +25# I tried +45# today and got 17 dips It seems to me that I shouldn't have done as well with 45# as I did given it's only 4 reps away from my max at +25# when the weight was doubled. Any reason this might be? [link] [comments] |
| Posted: 11 Dec 2020 03:26 PM PST Hello all! 18 year old male here who has been consistently grinding out the RR for 8 ish months now. I recently switched up to a PPL that was almost entirely inspired from the Dr. Mike hyper trophy routine. Just had a question regarding volume. For my pull day, I got weighted pull ups (4 sets for the compound exercises), adv tucked rows on rings, chin ups on rings with some curls added for accessory. Basically I'm just looking for some feedback on if pull-ups + chin-ups is too much as they are both mainly back exercises and if anyone else does both in the same day. Ty all in advance! [link] [comments] |
| Medial Deltoid as a prime mover Posted: 11 Dec 2020 01:42 PM PST I know there is a plethora of shoulder exercises that heavily involve the lateral head of the deltoid, but was trying to think of any BW movements where the shoulder abduction is the prime movement. Any ideas? Best I've through of was standing on the straps and doing an isometric hold with my gymnastic rings at 3-4 points in the range of motion. [link] [comments] |
| Observation: fighting momentum makes Burpees a better shoulder exercise than you might think Posted: 11 Dec 2020 08:49 PM PST Stuck at home because of covid so I've been doing a lot of bodyweight stuff including burpees. This is a better shoulder exercise than I thought it would be because the movement of your arms over your head involves no weight, not even bodyweight since your arms are free in the air. I think the answer is that you are raising them upward while moving upward as quickly as possible. So you are fighting the momentum caused by your upward movement. It's a more effective shoulder exercise than I was expecting. But if you don't rise up quickly enough this effect won't happen. I thought that might be interesting to somebody. [link] [comments] |
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