Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-24 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-24
- Pistol squats have grown my legs more than barbell squats
- Friendly reminder of 2021 Bodyweight objectives.
- After training for 1 year I finally did my first proper push up! As I can only do 1 push up would it be better to continue training with knee push ups?
- Can’t keep heels on the ground during squats
- PSA: Steven Low has a podcast, and it's essential listening
- Frequency of Pull Up Progression
- Thoughts on this fullbody routine by FitnessFAQs
- Thank you BodyWeightFitness
- Pool training
- Protein intake before workouts
- Hannibal for King Workout Challenge
- Pull Up help (Army Spec Ops)
- Dragon Flag Vs. Dragon Press
- weekly sets and split
- Ring Push Ups on a Power Rack
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-24 Posted: 23 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] |
| Pistol squats have grown my legs more than barbell squats Posted: 24 Dec 2020 06:49 AM PST I had never done a pistol squat until the gyms closed. When I started, I hated them with a passion. I was bad at them, they were hard. I switched to shrimp squats and weighted step ups and stuff for a while. Decided to go back to pistols. Got good at them. Noticed my legs were getting stronger, faster than they had been while barbell squatting. Noticable in the mirror, too. I feel like when back squatting my lower back was the limiting factor. With pistols, I don't have any such weakness holding me back from absolutely destroying my legs (5x10 per leg makes me wanna die so good.) Anyway, my point is this: You people who are starting with this calisthenics thing, work on your pistols. They will suck at the beginning, and you will suck at them, but they are worth your time and effort to improve. I'm not sure I will ever go back to barbell squatting at this point. [link] [comments] |
| Friendly reminder of 2021 Bodyweight objectives. Posted: 23 Dec 2020 11:48 PM PST We're getting close to the end of the year everybody, if you're reading this, congratulations, you are almost done with one of the worst years the world have seen economically and sanitarily. Now it's time to leave the past to learn from our mistakes and create the new question: "What do I want to get from this 2021?" Is it fame? Is it money? Or is it health? I know many people (myself included when I wasn't a fan of fitness) that their objective is "get muscular" or "get ripped" without a proper plan. While yes, is good to have a resolution, remember to also create your plans accordingly! If you wanna lose weight, calorie deficit! If you wanna gain weight/muscle, calorie surplus! Also keep in mind what you do, don't just train "when I want" and then do 4 sets of push ups. While doing 4 sets of push ups is better than none, you gotta keep a habit, try to make a routine, change your excercises if necessary. Want to get stronger? Train for strength movements! (Excercises than you can normally do around 6/8 reps of them) Want to improve your resistance? Push your limits! (Time yourself, try to excercise with 80% of your maximum amounts of reps, etc.) This is now the time to reflect on ourselves, and improve us inside and outside. Are you flexible enough? Are you fast enough? Do you have the endurance you want? Are you resting properly? As I want everyone to have their best 2021, I invite you to write down your objectives or bodyweight plans for this year in the comments, I will let mine over here. -Do one muscle up -Reach the 10 pull ups without the kipping -Reach to 70 push ups in a row -Improve my handstand -Achieve front lever -Improve my cardiovascular endurance for boxing. Happy holidays everyone, and for a brand new year full of marked objectives and improvements! [link] [comments] |
| Posted: 23 Dec 2020 10:44 PM PST Started this year off at 5'10 150 lbs, bulked for a year and now 154 lbs (20 year old male). Been training with weights and doing knee push ups 3x a week. With a lot of hard work I managed to increase my bench press from 95 lbs to 105 lbs, which resulted in me being able to finally do a push up. Not entirely sure where to go from here, hoping to get to atleast 10 in a row by the end of the next year. [link] [comments] |
| Can’t keep heels on the ground during squats Posted: 24 Dec 2020 10:25 AM PST Sorry if this has been posted before. I just can't keep my heels on the ground when I squat which leads to trouble balancing. I deal with this mostly by skipping squats or standing on weight plates. It must be caused by a lack of flexibility but I don't know where or what to do about it. Please help. Thanks. [link] [comments] |
| PSA: Steven Low has a podcast, and it's essential listening Posted: 23 Dec 2020 04:05 PM PST For those of you who don't know, Steven (u/eshlow) is a mod here and the author of Overcoming Gravity (subreddit r/overcominggravity), which has had fundamental influence on the calisthenics scene, and on this sub in particular. He's also put in an amazing amount of work for free in this and the OG subreddit. https://www.patreon.com/stevenlow/posts Here's a quick summary of the episodes so far:
I found every episode trimmed and comprehensive. Strongly recommend a subscription if you can afford one (around 1 takeout coffee per month...) Quick side rant - a lot of influencers in the calisthenics community are pretty uninformed on even basic exercise science, especially regarding programming and how to treat research. I think we need people like Steven who bring experience combined with a strong evidence-based understanding of exercise science and physiotherapy to bodyweight fitness. I've contacted mods re this post, if anything needs changing I'm happy to do so. Merry Christmas all and happy training! [link] [comments] |
| Frequency of Pull Up Progression Posted: 24 Dec 2020 02:05 AM PST Hey everyone, I recently lost just over 100 pounds and am looking to tighten up my body and decrease my body fat percentage through continued fat burn, while also gaining a little muscle. I am currently unable to do a pull up, and am wondering how many days a week I should dedicate to pursuing the goal of learning the pull up. I was thinking somewhere between 3 and 5 days a week where I hang from the bar, do negative pull ups, and possibly do some inverted rows. Thanks a bunch! [link] [comments] |
| Thoughts on this fullbody routine by FitnessFAQs Posted: 24 Dec 2020 11:43 AM PST I've been looking for an alternative to the RR (partially because it was too long for me to reasonably do consistently) and I found this one. https://www.youtube.com/watch?v=7J3RaEYTPvM&list=PLDc5GFRy6YR6QglUZ4zr59bHbYmxL9ADD&index=22&t=728s&ab_channel=FitnessFAQs The routine goes like this: A1: Front Lever 3-5 sets of 8-15 seconds A2: Planche 3-5 sets of 8-15 seconds Superset A1-A2 Rest 90s after A2 B1: Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5 B2: Vertical Push (Pike Push Up / Handstand Push Up): 5x5 Superset B1-B2 Rest 90s after B2 C1: Step Up 3-4 sets x 6-8 reps C2: Nordic Curl Eccentric 3-4 sets x 3-6 reps C3: Single Leg Calf Raises 3 sets x 8-15 reps Superset C1-C3, no rest after C3. D1: Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps D2: Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up) 3 sets x 8-15 reps Superset D1-D2, 60s rest after D2. E1: Bodyweight Bicep Curl: 3 sets x 8-15 reps E2: Bodyweight Tricep Extension: 3 sets x 8-15 reps Superset E1-E2, 60s rest after E2. F1: Hollow Body Hold 3 sets x 30-45 seconds F2: Reverse Hyper 3 sets x 10-15 reps Superset F1-F2, 60s rest after F2. For the more difficult moves like the Front Lever and Planche, the video provides progressions towards them such as a tuck front lever and band assisted planche. Of the two routines, which would you say is more effective for hypertrophy? I've read in a few posts that the RR is not as effective for hypertrophy and is more tailored to beginners. If neither of these are two routines are particularly effective for hypertrophy in your eyes, do you have a routine which you think is very effective (and, if possible, can you provide some details on your own journey with that routine including how long you did it for, how you progressed since you started the routine, etc?) [link] [comments] |
| Posted: 24 Dec 2020 11:18 AM PST Just scratching the surface on learning callisthenic skills. I hope to progress more and would like to thank everybody on this page for the great advice and tips that they give! My skills and strength aren't amazing, but I'm proud of how far I've gotten so far. [link] [comments] |
| Posted: 24 Dec 2020 11:08 AM PST Hi everyone. I tried a pool workout offered by former MMA fighter Bas Rutten https://www.youtube.com/watch?v=qgvklHZSsmE I really enjoyed it. Does anyone have any resources for more workouts I could do in a pool? [link] [comments] |
| Protein intake before workouts Posted: 24 Dec 2020 10:47 AM PST Normally I'm not too concerned about my protein intake, I eat 1.2-1.6 grams of protein per kilogram of my bodyweight spaced throughout the day. However, eating before a workout stresses me out. Today I ate a huge meal 3 hours before my workout, resulting in an estimated 90 grams of protein. Is this protein useless because I ate my meal so early? [link] [comments] |
| Hannibal for King Workout Challenge Posted: 24 Dec 2020 05:27 AM PST Hello everyone, I am planning on doing the "Hannibal for King Workout Routine" on new years eve if anyone wants to join me. Because of Covid it is hard to exercise with other people so I thought it would be fun to have a little competition on Reddit to see who can finish the routine the fastest. I am planning on uploading a video of my results to my Youtube channel to share with people. If anyone is interested, I would love for you to share your results as well. I created an organized list of everything that is in the routine to make it easy to keep track of every set. I am planning on printing it out and checking off each set as I go to keep track of where I'm at in the routine. If anyone else wants to do the same you are free to copy and paste the routine to a document and print it out. Hannibal For King Workout Routine Sets of pushups: 30/29/28/27/26/25/24/23/22/21/20 Sets of pullups: 10/ 9/ 8/ 7/ 6/ 5/ 5/ 5/ 5/ 5/ 5 Sets of Dips: 20/19/18/17/16/15/14/13/12/11/10 Sets of Chinups: 10/ 9/ 8/ 7/ 6/ 5/ 5/ 5/ 5/ 5/ 5 Total stats after finishing the workout
Approximate workout time: 45 minutes (complete in minimum time) Difficulty: Advanced Endurance Strength – Adjustable for beginners Focuses on: Endurance [link] [comments] |
| Posted: 23 Dec 2020 05:48 PM PST Hey guys. I'm training to be an Army ranger. The pull up minimums are 6 (I know for this sub it's laughable) but I can do 12-14 good ones all the way down and up (with my right shoulder always popping haha but no pain at all, anyone know how to just make the noise stop lol?) but before I ship out to basic training here in mid February I wanna be hitting 20 good ass ones in a row with zero doubt. Any help or workout schedule? I do it every other day a pyramid of 1,2,3 all the way to 10 then back down. Should I be upping the reps or what? I seem to have plateaued at 12-14, my pushups are always increasing it's crazy I can do 90 good ass ones in 2 minutes but my pull ups for some reason just stopped. Thanks [link] [comments] |
| Posted: 23 Dec 2020 06:31 PM PST The dragon flag is an advanced calisthenic exercise that targets the core, lats and biceps. The dragon press is an advanced calisthenic exercise that targets the core, shoulders and triceps. Why is the dragon press so much harder than the dragon flag? In my experience, pulling exercises that utilize the back and biceps are generally harder than pushing exercises that utilize the chest, and triceps. Some examples are the pull-up vs the dip; the bench press vs. the bent over row. So using this logic, the dragon press should be easier than the dragon flag because it seems to utilize stronger muscles than the dragon flag. However in practice, the dragon press is incredibly difficult in comparison to the dragon flag. What are your thoughts on this subject? Do you find that the dragon press is more difficult than the dragon flag? Is there an anatomical explanation for this? Many believe the dragon flag to be one of, if not the greatest core exercise. Does a difference in difficulty always mean a difference in benefit? Meaning, is the dragon press a superior core exercise because of its greater difficulty? [link] [comments] |
| Posted: 23 Dec 2020 08:41 PM PST im runnning an ululu program 3x upper 2x lower a week i used to run a pplppl and for my pull workout for example i had 3 vertical and 2 horizontal pulling movements all about 3-6 sets of each 2x a week and i was recovering just fine now i want to hit my weighted dips adn pullups more frequenlty so i switched tto upper 3x a week with 2 vertical pulling and pushing and 1 horizontal pulling and pushing movement so 6 exercises in total (3 for back, 3 for chest altough one of them are handstand pushups so its not really a chest movement) but anyways most of the sets are 3-4 in the workout of each exercise and in total weekly sets it adds up as over 20 and research says 10-20 sets per week is enough so idk if im doing too many sets coz i havent tried the workout yet but if i was recovering from ppl split then i dont understand how i wont recover from this since im doing less volume each workout so i have enough time to recover before the next upper body workout but still getting the same or even less total weekly volume. so if i do upper body monday wednesday and friday idk if ill have enough time to recover workout to workout even though im decreasing the volume per bodypart per workout to what i would normally do on ppl and idk if its too much weekly volume even though i was getting more than 20 sets on my ppl and i was recovering just fine. i hope this makes sense lol [link] [comments] |
| Posted: 23 Dec 2020 01:28 PM PST Do you think a power rack such as this one will be able to support ring push ups or will it topple over? Also if you use rings on a power rack, which rack do you use and what is your experience with it. Thanks. [link] [comments] |
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