Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-18 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-18
- OFFICIAL RR UPDATE: New Year's New Routine(s)! --- (Coming Up in 2 Weeks: a Total Beginner's Community Exercise Event! ) ---
- Request for feedback on new Bodyweight app
- Skinny-fat Teenager's 3-Month RR Progress and Questions on Moving Forward
- What's the right volume and split to train for advanced movements and what else is important?
- How important is bridging?
- RIng questions
- Rectangles instead of rings?
- Weighted Chin Ups: Static sets or Reverse pyramid?
- How to either improvise or substitute rows?
- Is an Overhead movement necessary?
- Sprints for strength: What to do?
- Performance is better when I don’t rest. Stronger the day after sessions. Why?
- Why am I performing better working out only 2 times a week rather than 3-4 times?
- Can I replace Rows with Pullups in this Minimalist Routine?
- How to hang rings from a single ceiling hook?
- What do do if an injury stops push, but not pull exercises?
- Dip station for small rooms
- straining my head and pushing it forward when doing rows and dips
- Form Check Friday for 2020-12-18
- Favorite Fitness/Kettlebell Podcasts & Blogs
- Weight gain
- Replacement exercise for ring dips.
- Is the recommended workouts/program on the FAQ still up to date/recommended?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-18 Posted: 17 Dec 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] | ||||||||||||||||||
| Posted: 18 Dec 2020 10:25 AM PST Hey guys! Nick-E here. It's been quite a while since I've posted here, or since the sub has had much development at all; unfortunately no one on the mod team has quite as much time as we all used to, but a few of us are banding together to try and get the sub revitalised in the new year! This post is the first sign-post of things to come, in that respect. A big part of that revitalisation will be a gradual overhaul of the wiki/FAQ content, and of the routines. (Including the RR! *gasp*) This is something I've been wanting to do for at least the last whole year but between working and finishing my undergraduate degree, I've not had time until the last couple of months. In terms of the justification for updating the RR: There has always been talk on the undercurrents of the sub for many years, voicing various critiques of the RR
Not only that, but over the years of giving advice in our discord server (the absolute heart of the sub where the mods and many longtime community regulars hang out, come check it out: https://discord.gg/pG3CDZPMHP) I've found myself progressively giving more and more advice that is slightly (or very) in contradiction with the RR and I've found myself increasingly dissatisfied with it as the 'holy grail of the subreddit'. As a result, over the last 3 months or so I've been toying with the concept of a total RR overhaul, and working on it whenever I have had any free time. I believe I've come up with the beginnings of a fairly sophisticated solution to many of the past issues the original RR suffered from. At the beginning of the month, I proposed my ideas to the rest of the modteam and we collectively discussed it as well as other details relevant to the sub refurbishment. Here is what was discussed. (NOTE: if you're new to exercise, you can skip all the nitty gritty details in the below section, and skip right to the one labelled 'New Year's Beginner Event!'.) Recommended Routine Overhaul:So the central theme of this overhaul is the idea that a single, cookie-cutter routine that is meant to be applicable to every one of our nearly 2 million (!!!) subscribers that can be run for an infinite period of time until death is just not tenable. So with this in mind, the overhaul will involve the creation of 5 separate routines, creating a pipeline from very absolute beginners to exercise all the way through to more advanced trainees whose goals will begin to diverge and specialise. The routines labelled (WIP) stands for 'work in progress'. This means the routines are still in development. The more advanced routines need many more scrutinising eyes and collaborating hands on them and so will rightfully take a little longer to complete. The aim will be to get all of them done over the first half of the year, ideally (life circumstances allowing) before I start my Master's degree and lose all ability to continue to work on this for the greater part of 2 years, but we are aiming to launch the BWF Primer for the new year, so all the lovely newbies that want to start getting fit in the new year will have something appropriate to get them started.
The term 'pipeline' used above is key; the routines will funnel into one another, creating both a natural progression path for the total beginner, and also allowing for inlets for people new to BWF but not new to exercise, at various levels of existing fitness. Here is an early draft of a flowchart of how that may work out, a slightly prettier, finalized version of this will likely be in the wiki in the future to help newcomers pick between the routines. (in that pic, intro to BWF is the 'BWF Primer'. The name keeps changing!) New Year's Beginner Event!So starting Jan 1st, we will be launching the BWF Primer Routine for absolute beginners to start to kick off their new year's resolutions. These workouts will follow a set structure for the first 2 weeks, starting very short and easy, and over time will build up to a full workout routine by the end of the 2 weeks. The details of this will be explained in greater detail next week. Importantly, because of this set structure (this will be explained in detail in next week's post) people will be able to all start on the same day, and follow through it together, using a centralised daily post that will be stickied at the top of the sub to check in and discuss how its going with other people who are doing the same thing! Sweet, sweet accountability! For example: Every day there will be a post saying 'New Year's Community Workout: BWF Primer Day X' (or something to that effect, fancy name is pending, and pun suggestions are welcome). In that post, there will be instructions on what exactly to do in your workout on that day, and some informational/educational reading relevant to the workout. People can comment how it went, questions they have about the reading, and just generally discuss in the comments section of that post! Simply put, if you have been wanting to get started with exercise, this Jan 1 will be the best time to do so with an easy guided routine that you can do in a big community of other new people, for free! If you know anyone who wants to start exercising but doesn't know how, let them know about this event starting in the new year! New year's is exactly 2 weeks away as of today. I will be posting about this next week to go into more detail about the program as well as to remind people of the event. Some Context:For all the users that don't know me (which is probably most by now), I've been a part of the r/bwf community for about 6 years now. I've been a mod for almost 3 years, where I came on the team initially to take part in the development of the last major RR update, working alongside the other training-savvy mods. I also have a website, (nick-e.com) from which I used to post articles and tutorials about BWF for the subreddit semi-regularly between 3 and 5 years ago when I was a wee lad not yet having found my footing as a fitness professional. I am currently undergoing a website re-design that will hopefully be coming out before the New Year as well, to provide some content to go along with the new routines. In terms of my credentials (incase anyone wants to know 'who the heck is this guy and why is he touching our precious RR):
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| Request for feedback on new Bodyweight app Posted: 18 Dec 2020 03:39 AM PST Hey everyone, I am building an app for the Bodyweight community. It's early days but I really want to make sure that I am building an app that you want! So I would love to get a few testers (five testers or so) to test the app and give me some feedback on how I can improve things. The app will have:
If you want to help please add your contact info here: https://i4b5xmky1ny.typeform.com/to/Zl4sjAv1 At this time, I will only add around five testers, but in the coming weeks I will open up the app to more and more users. I deeply appreciate your help - thank you :) [link] [comments] | ||||||||||||||||||
| Skinny-fat Teenager's 3-Month RR Progress and Questions on Moving Forward Posted: 18 Dec 2020 03:49 AM PST Hey guys! Here's my (minimal) progress from September 2020-December 2020. Details: 18M/5'8-5'9, 147 lbs Fitness Background: I have been sedentary all my life. Weight went up to 180 lbs (80 kg) which is HUGE considering I'm Asian. I was mainly skinny-fat, and due to the lack of knowledge, I simply did a lot of cardio (running and jump rope) and ate <1500 calories everyday (since February-August this year) which made me look like a skeleton with stomach fat. Nutrition: Lean Bulking. 2500 calories/day and aiming for 0.8g-1g of protein per 1lb. of bodyweight. Recovery: 7-8 hours per night, 6 times a week (I mostly stay up late on Fridays to play video games lol) Performance Progress:
Goals: General Goals: Muscle Hypertrophy and Mastery on the Gymnastics Rings. Specific Goals: 10 Pull-ups, 15 push-ups, and 10 dips so I can start working on FitnessFAQs' Body by Rings program. A few questions about moving forward:
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| What's the right volume and split to train for advanced movements and what else is important? Posted: 18 Dec 2020 04:25 AM PST First off, if any mod reads this and thinks it's a trivial question, please don't just remove this, since i read the FAQ, the "skill work" article and a couple guides/programms on the wiki, but all of them seemed to be kinda lackluster to me. So if there is a good article just link it in the comments or pm it to me and don't just say "look it up" My gym's been closed for a while now and i started training with bodyweight, as in: pull ups, bodyweight rows, dips, push up variations, box jumps and one legged squats. But they all got kinda boring to me overtime and all i ever did in the gym was train for hypertrophy and big heavy lifts and i got really intruiged by these more complex bodyweight exercises. So i started doing the progressions for harder exercises, like l-sit, muscle ups, front lever, human flags, dragon flags, handstand push ups and planches. And i realized that my core and scapula strength are way more lackluster than i ever thought. Like training negative muscle ups made my lats feel nothing at all the next day but my core was sore af the first two or three times... I was always training PPL in the gym and this seemed to work fine as well with simple bw-training, but with these progressions for advanced exercises it just doesn't work. My gym's still closed for a long time probably and i would love to progress in these exercises in the mean time but i just feel completely clueless and lost in this area of training... [link] [comments] | ||||||||||||||||||
| Posted: 17 Dec 2020 07:28 PM PST Hey guys, so i've been going over the sub looking for the benefits of bridging and how important it is. The reason being is that i'm currently on the move routine and on my "off days" i'm doing a quick skill routine (compression work and handstands basically) with some flexibility excercises. As the strenght work days takes it's time i want my skill day to be short and effective as i know i won't stick to it otherwise (at least until i get the habit of training 6 days a week). So i'm currently struggling on if i should add bridges or not to the skill day as Antranik's routine is ""lengthy", and it all comes down to how much "bang for the bucket" do i get from the routine as it enphasizes you can't just go onto the bridge, you need extensive specific warm up and stretches (altough i can go into a full bridge upon waking up). So, any expert or knowleageable person can maybe go into the theory of what the bridge does and just how important is it? With a good why i can push myself to do it. Btw, first i know it's an excercise that targets the muscles surrounding the spine which is rarely targeted but how much of an impact does that makes? and second Antranik's routine mentions 30-60 second hip flexors stretch which i believe would be detrimental for the muscles working on compression excercises as it decreases strenght output (and i believe there's an analog case in which the compression routines asks for a long stretch on the hamstring which may be detrimental for bridging) [link] [comments] | ||||||||||||||||||
| Posted: 18 Dec 2020 12:23 AM PST Hi Guys, first of all, thank you for all advice you give all the people here. And thanks for introducing me to rings. Its hard, I got some throwbacks in my pushing movements but it make so much fun doing stuff with them! Just done with my ring compound movements and while resting, I got a showerthought moment where all these questions came up. To my Questions:
Thank you in advance for your answers. [link] [comments] | ||||||||||||||||||
| Posted: 18 Dec 2020 10:01 AM PST Okay this is probably a stupid question but are there rectangles that you can use for ring exercises instead of rings? Just bought a pair of rings and the curve is kind of uncomfortable. Was wondering why you couldn't just use rectangles with a straight bar. Is there are any reason against it/reason why rings are as good as they are? [link] [comments] | ||||||||||||||||||
| Weighted Chin Ups: Static sets or Reverse pyramid? Posted: 18 Dec 2020 08:43 AM PST Mainly looking to get strong but also making some progress aesthetically. Had been doing a 3x8 up until recently and got up to 20kg (44lbs). Switched in my last couple sessions to a reverse pyramid doing 4,6,8. 4 being a heavy set ~90%, 26.25kg (58lbs) as of last session 6 being a 10% drop of total weight from the first set 8-10 bodyweight chin ups (don't really count just go until failure). The 3x8 seemed like too many reps, so a change definitely felt necessary. What I'm wondering is your guys' opinion on the reverse pyramid vs say a 3x5? Anyone tried both for an extended period of time? The reverse pyramid seems better in the way that it takes less time and it lets me focus on the one heavy set. However is there a price to pay for that in terms of muscle growth? All three sets still feel really intense, I guess it's just seeing less/no weight around my belt for the last two that is messing with my head a little. Any guidance from those more experienced than me? [link] [comments] | ||||||||||||||||||
| How to either improvise or substitute rows? Posted: 18 Dec 2020 12:07 PM PST Hi all, Things I have at hand: As for substitute exercises: I know rows aren't negotiable, but I am coming from a point of "better to do something - anything - than nothing at all". Many thanks in advance [link] [comments] | ||||||||||||||||||
| Is an Overhead movement necessary? Posted: 18 Dec 2020 11:44 AM PST Since pushups work the front delts, triceps and chest too would an over head movement really be needed ? Also is an Overhead movement a necessary primal movement or something? Was curious for an answer. Thanks in advance [link] [comments] | ||||||||||||||||||
| Sprints for strength: What to do? Posted: 18 Dec 2020 10:56 AM PST So the gyms in the Netherlands just closed for five weeks at least. Such a shame, I was making killer gains and got PRs on my back squat, overhead press and deadlift in my last session. What I did in the past months was alternating sessions of calisthenics (push + pull) and lifting (squat/front squat, overhead press, deadlift) and this worked very wel for me. Now I created two calisthenics workouts:
I want to add sprints as a third workout, so I have this five day cycle:
Do any of you have experience with sprinting for strength? Any ideas on a good training session? Edit: I want to clarify that I actually want to do sprints. I'm not asking for general leg training tips. I like doing sprints and I'm looking for a good session. [link] [comments] | ||||||||||||||||||
| Performance is better when I don’t rest. Stronger the day after sessions. Why? Posted: 18 Dec 2020 10:46 AM PST Hey all, This is somewhat of an advanced question, hopefully some of you can post your thoughts I'd love to hear them. I have many years of training experience but my lifts aren't what they used to be (I'm dealing with severe gut issues which cause wide spread inflammation). Gyms are closed so I started training in a park. I normally do body weight exercises in the gym and dips with extra weight. But I base my workout around pull-ups, barbell squats, deadlifts, dips, bench press and then some isolation exercises in the gym. Yesterday I did a back biceps grip workout: Pull-ups: 3 sets working close to failure. +5kg in backpack x7, BWx8, BWx6 - after 3 sets I just feel that if I carry on then I'm straining my CNS and not training the muscular system well, i feel stressed and kinda ruins my other sets so I keep just before technique failure. For example, if I did set 4-5 then I'd just strain my body to complete the reps, and I don't feel it in the muscles. Inverted rows: 3 sets Same style as pull-ups, 10,8,7 Calisthenics bicep curl 3 sets Bar hangs 3 sets T bar row 3 sets. It was a good workout. Today I'm not sore from it at all, grip still feels strong. So today went to the park and cranked out another 3 sets of pull-ups; x9/7/5. I didn't get as many reps (only 1 or 2 less per set - but they felt good.) From experience, I know if I wait to rest (which I thought that's what id need after 15 sets of pulling) then movements such as pull-ups feel even harder and performance suffers. What gives? I know I train hard and sometimes I train a little too hard (I push myself to complete as many reps as I can do but sometimes that ruins my whole workout so I try to do as many reps with good form and just stop shy of complete failure - when the technique breaks down). It seems I get stronger if I train 1-3 hard sets of a particular movement everyday. Instead of waiting 2-7 days to rest. When I wait a whole week then I just get weaker and the exercises feel shit. Solution? Just train pull-ups and other movements everyday? I did that in the past with quite good strength results but my muscles lost their "pump effect" and I couldn't gain weight. whats going on here? Anyone else have a similar experience? [link] [comments] | ||||||||||||||||||
| Why am I performing better working out only 2 times a week rather than 3-4 times? Posted: 18 Dec 2020 06:45 AM PST I've been working out heavily for a couple of months but the last week I left 2 days between my workouts, and suddenly my maximum reps have all increased. Is this just the culmination of all of the hard work I've done or have I been limiting myself by overtraining? I suppose the follow up question is should I go into every workout at absolute top form or should I be working out more at a slightly less than optimum state? Thanks! [link] [comments] | ||||||||||||||||||
| Can I replace Rows with Pullups in this Minimalist Routine? Posted: 18 Dec 2020 06:00 AM PST I have a pull up bar and that's more convenient than the sheet over the door row method recommended on here? Will it make a big difference? [link] [comments] | ||||||||||||||||||
| How to hang rings from a single ceiling hook? Posted: 18 Dec 2020 12:52 AM PST With the gyms closed again I'm planning to start bodyweight training soon. However, I don't have any bars to do pull-ups on in my area, so I want to buy gymnastic rings to use for a variety of exercises. I happen to have a single hook in my ceiling (used to hold a punching bag), but due to apartment circumstances it's unlikely I will be able to drill a second one into place. Is it feasible to attach both rings to a single anchor point? If I want to do shoulder-width exercises like pull-ups, should I hang them from a bar attached to the hook instead? And if so, how could I rig the whole setup to not twist during exercise? [link] [comments] | ||||||||||||||||||
| What do do if an injury stops push, but not pull exercises? Posted: 18 Dec 2020 09:28 AM PST So I was doing a workout with a friend who's into crossfit, and at some point he encouraged me to try an archer pushup, something which is definitely beyond my level (my max is 15 diamonds). So I promptly tried it, hurt my right shoulder, and now feel pain in my delt after any type of push exercise (dips, pushups, pike pushups). Pull exercises don't seem to cause any pain though, in fact I achieved 10 chinups for the first time ever even with the injury. My question is, is it alright to just do pulling exercises and forego pushing while I'm recovering? Or should I just focus on legs and abs until I'm feeling better? Thanks in advance for the help! [link] [comments] | ||||||||||||||||||
| Posted: 18 Dec 2020 08:55 AM PST Hey everybody! I'm sure this has been asked before, but I'm looking for a dip station for a small room that doesn't cost too much. I've been doing them on my countertop corner, but I want to start adding more weight and I'm worried about how sturdy the counter really is. (my house was not built with the best quality) Any recommendations would be appreciated! [link] [comments] | ||||||||||||||||||
| straining my head and pushing it forward when doing rows and dips Posted: 18 Dec 2020 01:17 AM PST So whenever I do rows my head goes instinctively forward when Im at the top of the movement. I cant help it even if Im aware of doing it. Its the same with dips but when im trying to go up, I strain my head as if I wanted to drink water from a pool [link] [comments] | ||||||||||||||||||
| Form Check Friday for 2020-12-18 Posted: 17 Dec 2020 10:06 PM PST As always, please give last week's thread a once over for any form checks that could use some feedback. All previous Form Check Fridays Without further ado, please post a video (or if you can only manage a photo for a static hold) of the move you'd like to be critiqued. Your video should be:
Include in your post the following details:
Rules for critiquing form
If your form is awesome, consider posting it in the Show Off Sunday thread! If you dun goofed, consider posting the out-take in the Slip Up Saturday thread! Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! [link] [comments] | ||||||||||||||||||
| Favorite Fitness/Kettlebell Podcasts & Blogs Posted: 18 Dec 2020 07:23 AM PST | ||||||||||||||||||
| Posted: 18 Dec 2020 03:01 AM PST How much weight gain do you guys recommend for a 125 lbs skinny dude @ 168 cm doing calisthenics? Was aiming for 2 kg p/month but than the gyms had to close in my country so now leg training is pretty hard for me, do I still have to aim for 2 kg? [link] [comments] | ||||||||||||||||||
| Replacement exercise for ring dips. Posted: 17 Dec 2020 09:48 PM PST I'm currently doing the RR and am doing weighted ring dips. I've recently started to have some sternum inflammation and discomfort during my recovery days. No pain during workouts but still really unusual for me. I was wondering if anyone had experience with this and could suggest a different comparable exercise to do that won't irritate my sternum [link] [comments] | ||||||||||||||||||
| Is the recommended workouts/program on the FAQ still up to date/recommended? Posted: 17 Dec 2020 10:30 PM PST Title, just wondering if its still a good place to start what with the advent of knowledge and growth of this sub. [link] [comments] |
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