Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-20 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-20
- Progress & Learnings [6 months into the RR]
- Long Term goals for tall people
- Building muscles with static hold exercises?
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Does anyone else just randomly tear up during pullups?
- I need help to learn the Iron cross and the maltese
- Finding a way to do pull-ups at home
- False Grip Tips/Advice for Ring Muscle up
- What can I do to strengthen my back? Especially the spine, if that's even possible.
- Jefferson curls
- Anterior pelvic tilt after pregnancy
- CNS Fatigue & Negatives
- How to get a beautiful body
- What is the best tool (app...) to track my progression ! :) thx
- Programme feedback for bodyweight PPLx2 programme
- CaliMove Body Transformation Pro
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-20 Posted: 19 Dec 2020 10:06 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] |
| Progress & Learnings [6 months into the RR] Posted: 20 Dec 2020 08:20 AM PST Before: 80kgs/17.5% Body Fat After: 73kgs/14.2% Body Fat I would like to share with all of you, but mostly with the people who are just starting out or the ones indecisive on how to start with the bodyweight fitness journey, some tips and lessons that have helped me with my progress and love with the calisthenic movement. 1. Just do itMost of the progress starts by just showing up, I see a multitude of questions in the daily questions thread about what is the best way to start doing pullups/squats/rows, given that I have X restrictions or afraid of doing it incorrectly. My advice is, just do it stop overthinking on what is the optimal way of training and go ahead and start moving your body around, you will eventually get a hold of the movement and will find a way to do it better over time. Also, I love seeing people on their first day of working out at the park/gyms doing their exercises incorrectly, because that means they care, they want to do something for their health, eventually with time and enough will, they start noticing better pattern movements. Nobody ever had idea on their first day of training on what "range of motion" or "time under tension" meant, this is knowledge you get over time. Trust me, you are not getting injured by doing wall push ups and learning the movement pattern. 2. Rest and EatingBefore my bodyweight journey I was an avid gym goer, but didn't care too much on rest times, nor I tracked what I ate. The results? I felt fatigued and didn't see any physical progress. When I started the RR i noticed the "huge" gaps of rest time between sets, my first thought was "oh well i can cut that in half", but noticed how my performance decreased when I cut rest times for less than the specified 1'30", so I sticked to these rest times and this was a pivotal moment for my training, I suddenly progressed way faster than any other time doing strength training. Heck I even bought a watch just to track this golden minute and a half. And for the eating part? I payed a MyFitnessPal subscription for 3 months to understand my TDEE, after reading the wiki on r/Fitness I set myself a specific diet with good protein distribution within my macros and eventually didn't have to track it daily since I got a hold of what I was eating throughout the day, I attribute most (at least 50%) of the progress to this. 3. Stick to the progressionsAnother frequent question I see on this sub is people wanting to get creative and start mixing, removing and adding exercises within the RR, this is a huge mistake (in my opinion and experience) since you don't let your body create an organic adaptation to the movements and patterns of the RR exercises, in all of this period I have sticked to the exercises mentioned in the routine making progress, when I started I could barely do 1 chinup, now I do 3x10 weighted (10lbs) pullups. So yes, consistency is king. 4. Don't stick to a routine(Outside the recommended routine) I religiously did 3 times a week (sometimes just 2) my RR, but around it? I switched up almost every week, why? because I tried doing things that I enjoyed doing, for example, some weeks on Tuesdays and Thursdays I went out and ran 5k, sometimes 7k and sometimes I just walked 4k, whichever I was feeling like doing. Some weekends I went mountain biking for almost 30k, on another week I had intense padel games with my neighbours at night. I even went on doing Crossfit for a couple of days with a friend of mine just to learn something new (I didn't like it, but I did learn a lot from it). So my advice is keep moving, even in the in-between-days. Of course it is vital to have complete rest days (1 or 2 are enough) I just took them whenever my body asked me to. 5. Believe the "Mobility & Flexibility" hypeHonestly, I wouldn't have been able to progress that much if it hadn't been for my brother insisting me to do mobility exercises, I started by doing follow-alongs on YouTube by Tom Merrick, this were very basic movements and I couldn't do most of them without trembling, I never did Yoga or anything before as I felt intimidated by all of this complex moving patterns, the videos helped me out as a beginner (I couldn't touch my shins when doing pikes, now I'm 2 cm away from my toes). It also helped me understand my body, I finally got what the rotator cuff was and how medular it is for most of the upper body bodyweight training exercises. The cool thing about it? This just took me 20 minutes of my day, so I did them at least 4 days a week. On monday I'll be doing some Yoga for the first day in my life, wish me luck. [link] [comments] |
| Long Term goals for tall people Posted: 20 Dec 2020 07:18 AM PST I do not want to say I am at a "disadvantage" its the complete opposite I am more motivated to work harder because I am a tall person and I have just started calisthenics, and I love it, I love setting long term goals for myself so that when I succeed i look back and feel proud of the work I have done, I am asking you guys if four years is good number to learn these following skils- straddle Planche, FL, BL, Human Flag, Iron Cross (already can do 2 press outs) and handstand pushups. The skills I can do now is- Tuck planche 20 sec, Handstands without a wall, 2 muscle ups and starting on Front and back levers. Tell me how long did it take for you to see "real" progress, and how was the journey, any tips for taller guys like me 185cm (6'1?) [link] [comments] |
| Building muscles with static hold exercises? Posted: 20 Dec 2020 07:23 AM PST Hey fam, i switched over to bodyweight workouts recently from lifting and was wondering how effective are holding exercises for building muscles? im talking about stuff like squat holds, pushup holds, or row holds. [link] [comments] |
| Posted: 19 Dec 2020 11:58 PM PST HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| Does anyone else just randomly tear up during pullups? Posted: 20 Dec 2020 10:13 AM PST I was doing my pullups and once I just randomly started to tear up. I didn't feel sad or anything either, just random tears out of nowhere. Anyone else get this? [link] [comments] |
| I need help to learn the Iron cross and the maltese Posted: 20 Dec 2020 09:38 AM PST Hi. I am frustrated. Today I am extremely frustrated. Today I hate my body. I have difficult time learning the maltese and the cross. I am extremely weak on those elements. I can full planche with 1kg on my ankle. But I just can't do the maltese or the cross. I have long and relatively thin arms. I can't do the hefesto for exemple. My forearms and biceps are my weak point. I am working on it by doing biceps curls, working on my grip, doing maltese leans but seriously I feel like I will never have those elements clean. I can sometimes perform 3-4s of Iron cross with low rings (easier) (not perfect form yet) and 2s of maltese on p-bars but i fall. And I am really inconsistent on those moves. I just don't know how to work those freaking moves anymore. [link] [comments] |
| Finding a way to do pull-ups at home Posted: 20 Dec 2020 07:16 AM PST I've tried two different devices in my home, and none of them worked. A single bar doesn't work: my walls are very difficult to drill. Next to impossible, so I've had to give that up. A door gym doesn't work either. My walls are hella thick, so they can't be hung up in any way. I can't drill, they can't hang on the door frame, and it can't be too expensive. Any hope? Maybe there's something I can hang on the door itself? Help! [link] [comments] |
| False Grip Tips/Advice for Ring Muscle up Posted: 20 Dec 2020 10:20 AM PST I think I definitely have the pre-requisite strength to do a ring muscle up (can do weighted ring chin ups and dips with +20kg for >5 reps) and I've watched quite a few youtube videos on ring false grip but still struggling to get it down and hold it in a static hanging position let alone do a false grip pullup. Would appreciate any general tips/advice or helpful links/resources? [link] [comments] |
| What can I do to strengthen my back? Especially the spine, if that's even possible. Posted: 20 Dec 2020 11:51 AM PST I've been doing pushups, situps, squats, other abs exercises like laying-down-bicycles and feet-in-the-air-situps, etc. But my back still feels extremely weak. Even just walking or sitting around in my daily life, I feel like my back can barely hold myself up. Is there anything that specifically targets the back? Especailly the spine itself, or the area around the spine, if that makes any sense. I can never keep my back straight during exercises like squats, and even just throughout the day my back always feels so weak. Thanks so much! [link] [comments] |
| Posted: 20 Dec 2020 05:05 AM PST Just wondering can the Jefferson curl be used as a hamstring exercise as well as a stretching exercise because when I do it my hamstring is sore the next day similar to Doms [link] [comments] |
| Anterior pelvic tilt after pregnancy Posted: 20 Dec 2020 12:28 AM PST Hello all. I am new to this subreddit. I could use some guidance and advice. I went to a physical therapist for a long time, but that didn't get us anywhere until I stumbled upon what actually is wrong with me. Anterior pelvic tilt after pregnancy. I can't afford going there anymore, and some kind soul linked me to you guys. Could anyone guide me in the right direction or advice on how to start fixing posture issues. My hips and lower back is really bad. My toddler won't understand that my hip hurts when he's teething and wants some comfort. Please and thank you Happy December. Happy Holidays [link] [comments] |
| Posted: 19 Dec 2020 06:40 PM PST At around what length negative chin up/pull up were you able to do a full pull up/chin up? What programming did you use to make a difference if you were originally stuck? Trying to work up to 3x8 10s negatives is daunting because my CNS really takes a beating. I have to sike myself up to doing what I do now (6x1-2 10s jumping chin up negatives). For what it's worth, I can also do 3x3 horizontal rows (feet elevated) now and 3x8 scapular pulls. Even with my heaviest resistance band though, I still can't bring my chin to the bar from a dead hang. [link] [comments] |
| Posted: 20 Dec 2020 12:01 PM PST many of us suffer from excess fat, especially within the abdomen and buttocks, and this is often thanks to variety of reasons, including little movement, poor nutrition ... which works to extend the buildup of fat specifically in these areas. It must be said that everybody is trying to find a slim, beautiful, attractive body, with high fitness, and a healthy body, and so as to remember of the matter, reaching a gorgeous body requires adherence to a selected health regime, following the instructions and advice completely and practicing sports, and patience for that. Because all of this doesn't happen suddenly, it's tough . There are several ways, through which we will reach a gorgeous and healthy body, but what are these methods? Ways to succeed in a gorgeous body fit and healthy diet We always hear rumors that foods that contain few calories, or that non-fat foods are what help our bodies, and that they are always better foods, but this is often not always correct, and there must be a solution that explains the rationale for this, which is that there are foods with calories useful to the body, There are foods with harmful fats within the body. There are foods that contain ingredients (omega three), also as foods that contain (omega six and nine), which are among the foremost important foods that are healthy for the body. These foods provide the body with the required energy, work to combat viruses within the body, and that they control hormone problems, and contain the psychological pressures that we are always exposed to. It should be noted that ingredients (omega three and nine) and (omega six) are often obtained from salmon and tuna, also as pumpkin seeds, vegetable oils, carrots, and nuts. Convincingyourself to commit Notice that some people can choose a selected diet for themselves, which they stick to; But everyone features a desire to eat, and changing that's very difficult. We must not take a negative stance and affect our health. From now of view, it are often said that it's better to convince ourselves, and replace some foods with others that we enjoy and don't harm us, for example: we will replace the tactic of frying fish to grilling them, also as meat, and replace sweets with fruits, and therefore the frequent consumption of green salads and vegetable salads and maintain that. We must choose our foods We have to settle on favorite and healthy foods; Because choosing foods so as to possess a healthy slim body is extremely important and once we eat tons of apples it's an honest thing; But it's better for us to eat one green apple, another red apple, and also eat citrus fruits generally . this is often to get various vitamins and minerals that the body needs. [link] [comments] |
| What is the best tool (app...) to track my progression ! :) thx Posted: 20 Dec 2020 02:05 AM PST Actually I'm using a body weight chart with all necessary exercises which is quit good to have an overview. But tracking progression is not the best with it. [link] [comments] |
| Programme feedback for bodyweight PPLx2 programme Posted: 19 Dec 2020 02:14 PM PST I used to rock climb a lot then transitioned to erratic gym workout over the last two years, due to work. I recently have some more free time and wanted to get back into more bodyweight training with a focus on building muscle. While climbing I had a pretty strong back, but my front delts and upper chest were always lagging so I've put more of a focus on the upper chest. My legs are also less strong again due to climbing, but I don't think I've nailed the leg days as part of this workout. I've kept these workout pretty short ~25-30 mins plus 10 mins of cardio/warm up. I want them to be short as I'm trying to find workouts I can recover from so I can stay consistent. Looking for general feedback on the workout. Is there something I'm missing? Is there something I should add? And any suggestions on how to make the most of the leg days? 60sec rest between sets, except where noted. PUSH 1
PULL 1
LEGS 1
PUSH 2
PULL 2
LEGS 2
TOTAL SETS
TLDR: what can I do to improve this programme? P.S. There's an outdoor gym I workout at which has a shoulder press "machine" and bent over row station so I'm using those at the moment. [link] [comments] |
| CaliMove Body Transformation Pro Posted: 19 Dec 2020 04:50 PM PST So, I'm just wanting input from others who have done this because I'm a little surprised and confused by how many reps I'm told to do. I'm on day 19 (PP2 W3 - Day 19 - Friday - Lact A) and it's telling me to do 10 sets of 30-50 rep maximums! I mean, days 1-18 were good work outs. Everything was going fine, then I'm hit with this out of nowhere. And there's four exercises so that's like a LOT of reps even if I'm doing an easier progression. Am I reading this right? Honestly, I don't know. I watched the instructional videos.... and I think I'm reading it right. That means I'd be doing 300-500 reps of each exercise. That CAN'T be right. Right? Ain't nobody got time for that. [link] [comments] |
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