Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-27 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-27
- Every Push-Up Progression. THE Push Up Index
- Super weak core.
- Should you go down into 90 degrees or all the way down in pistol squats
- Best way to tell if the form of dips is incorrect? (Discomfort, muscle engagement, etc?)
- What's the bare minimum to maintain strength and muscle?
- What are your favorite ab exercises?
- I did 10,000 pull-ups since last Christmas, here are some takeaways
- Bad year with injury but that made me stronger mentally and physically
- Planche Progression
- Week plan
- Critique My Amazon Home Gym Calisthenics Wish List
- How can I get better at doing pull-ups?
- How to do more chin-ups
- Is it possible to have a nice ass and legs and no belly?
- pull-ups easier then Chinups?
- Any routines for parallettes?
- Paralletes 2 by GMB?
- 18 year old, Update #3, answering questions but don’t listen to me!
- How to map the Recommended Routine to someone with access to Gym Equipment and Dumbbells?
- Are one arm pullups ever a replacement for weighted pull-ups?
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Wierd abs
- Bodyweight Exercises for Rugby
- Which calimove program to get?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-27 Posted: 26 Dec 2020 10:06 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
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| Every Push-Up Progression. THE Push Up Index Posted: 27 Dec 2020 07:34 AM PST I've spent the last month and well over 40 hours of my free time researching, compiling, filming, and creating what you see here today. This list shows more Push-Ups than any other like it AND gives ranking/context its difficulty. Here are the Links... Video - containing things like:
Excel Sheet- contains EVERYTHING from above AND:
Why would one man do such a thing?Well, let me first start off by saying, this turned into a much bigger project than I was originally expecting... Long story short I expected the internet to already have this, but it didn't to my surprise! Greatist had an 80+ push up list that was alright but did a poor job of conveying the difference in difficulty between progressions. It also used a lot of slightly different variations to get to that 80+ number. Youtube also failed me in this search. Almost all videos had less than 50 push-ups and most LVL 1-100 took big leaps between 'levels'. I just felt like there was very unclear information for people to set their expectations by. But more than anything, I'm working hard on what seems like a far off dream of making youtube a full-time job. I cannot think of a more fun way to spend my day than teaching people and entertaining them with the hobby/sport/passion that I love so much. So expect a lot more videos from me in the future on Youtube, and definitely smaller projects so I can get them out a bit faster! Ongoing Updates/Moving Forward (how to submit a push up I missed):So yeah... I expect more than a few "you forgot xyz" push up, but I'm all ears! I think we could make this a community-style list that could just be a good reference point for everyone. I'm thinking of using it like the Overcoming Gravity 2 list that I have referenced more than a few times. The only real rule I had when making the selections was that it had to be able to be found from multiple sources, preferably on different platforms (Youtube, Google, Reddit). There are a lot of slightly different variations that cannot be found outside of their bubble, so I tried to play it a tad conservative. Also, I could have quintupled this list with variations like Knee, Tucked, Adv Tuck, Half Lay, Straddle Half Lay, Open Adv Tuck, Degrees of Incline/Decline. So I think we'd have to play it conservatively with adding things that fit into those variations to keep this a manageable size. Totally open to speaking with any mods or users that would want to help me upkeep this list so that it's a useful tool for a long time to come. Thanks for checking it out! :) [link] [comments] |
| Posted: 26 Dec 2020 10:43 PM PST TLDR at bottom, but it would be nice if you read. Always thought I had a somewhat strong core because I could do 100 situps in a row no problem. Oh how silly I was. I've been getting serious with my fitness and I want to train my core. Both for strength and more defined abs and obliques. I would always quit ab workouts before because I could never seem to get my body off the ground without pulling my head or using my back, which caused pain. Come to find out apparently I wasn't actually using my abs. (Watched a video by ben pollack on how to correctly activate my abs.) Now I know how to activate them but it feels like everything is even more impossible now. I can barely even get off the ground for a crunch, let alone any more advanced variations. And I can't do a side plank. I decided to just try keeping my abs (and glutes) completely flexed as hard as I can for a minute, for 3 sets. This is extremely uncomfortable because breathing feels almost impossible. Are there any other easy workouts I can add that you guys recommend? Or should I just stick with the isometric exercise for now? TLDR: learned how to properly active my abs, and I can't even lift my body off the ground for a crunch. What exercises do you suggest I do, since I'm literally starting from level 0. Edit: Just to clarify, I know that low body fat % is key to actually seeing my abs. I've been at 9% at my lowest and there still wasn't much to look at. Every other muscle group is easy for me to train, except core. (Well squats specifically as well because I can't keep my heels on the ground yet.) [link] [comments] |
| Should you go down into 90 degrees or all the way down in pistol squats Posted: 27 Dec 2020 04:33 AM PST My dad says going all the way down in pistol squats overloads the knee. Other people say theres No danger going all the way down. So what do this subreddit Think? Edit: Thank you to all people who commented! [link] [comments] |
| Best way to tell if the form of dips is incorrect? (Discomfort, muscle engagement, etc?) Posted: 27 Dec 2020 05:05 AM PST I can't tell by myself whether my form is correct, I am trying to replicate this Calisthenicmovement video: https://www.youtube.com/watch?v=2z8JmcrW-Asas closely as possible but it's hard to evaluate myself. Just to note I'm doing ring dips after having worked up to 60 second RTO, but feel free to name tips for the people doing them on bars as well. One concerning thing is that I feel some discomfort in my chest, like my clavicles(?) are pushing against each other, not sure if that is normal or not. Also even though it's a chest exercise, I don't feel much burn in my chest, does that mean I need to lean forward more? In general what signs can we use to self diagnose incorrect form for dips? [link] [comments] |
| What's the bare minimum to maintain strength and muscle? Posted: 27 Dec 2020 10:31 AM PST So I've been doing the recommended routine for about 6 months and I've gotten to a point where I'm pretty happy with the way I look, which is pretty much the only reason I got into this and I don't really care for further progressing in the exercises. As far as I know maintaining strength and muscle is easier than building it, so I was wondering how I could modify the routine for just that. Could I drop one of the three weekly sessions? Could I do it just once a week? Do I keep all three with less sets? What would be the ideal way to save the most time while maintaining gains? [link] [comments] |
| What are your favorite ab exercises? Posted: 27 Dec 2020 03:41 AM PST What are your favorite Anti-extension, Anti-rotation, Extension ab exercises that work your abs the most? [link] [comments] |
| I did 10,000 pull-ups since last Christmas, here are some takeaways Posted: 27 Dec 2020 10:58 AM PST Imgur link to spread: https://imgur.com/a/6hcbH8Q My goal this year was 10K pull-ups. I ended up with 10081 from last Christmas. I lifted regularly until March, but haven't been to a gym since. So here's what 10k pulls will do. Some quick notes: Last Christmas was my first alone (SO was away at work) so I did a ridiculous amount during the first week. This was clearly not sustainable. After that I could feel pain in my shoulder and elbow so I slowed it down significantly (actually performing each rep slower as well) and really focused on my form. Felt fine for the rest of the year. Starting last year I could do about 15 consecutively. I maxed out at 28 consecutive in Feb. Today I can do 20-25 depending on the day. I started the year doing sets until failure, and my max increased a lot. I switched to sets of 10 just to bang out more reps, but it's not as productive and less gains were gained. I wasn't planning on following through with the full 10k because I don't think it's the best way to get stronger. I would rather do weighted pulls to failure and have more rest days. However, I was stuck at home without weights for most of the year, so it just happened. My back got a lot bigger this year. I got a lot wider at the shoulders and more triangular. I focused a lot on hollow body pull ups and it helped with core strength too. Half way through the year I could feel myself getting disproportionate so I started matching pull-ups with push-ups. Super necessary. TLDR: Wouldn't recommend volume for the sake of volume but 10k pull ups will get results. [link] [comments] |
| Bad year with injury but that made me stronger mentally and physically Posted: 27 Dec 2020 06:39 AM PST Really tough year with golfers elbow, first 6 months of this year couldn't do the things I wanted. Finally I'm getting back to my original form. I feel blessed now, this injury just made me stronger. https://www.youtube.com/watch?v=HyJXaFGD42A If anybody is interested how I beat golfers elbow, you can DM me. I will probably write also blog post about it. Thanks! [link] [comments] |
| Posted: 27 Dec 2020 06:30 AM PST I have strong wrists, can do handstands and 30 sec tuck planche, and I have good form, When I finish the Planche and come out of it my outer forearm bone in the part that is closer to the wrists starts hurting like I'm building muscle on the bone? Should I stop doing Planche or is it common with Beginners? [link] [comments] |
| Posted: 27 Dec 2020 11:42 AM PST Are bend arm straight arm workout split it will be more efficient to achieve skills as planche and front lever and same time build muscle? Are bend arm / straight arm split good? [link] [comments] |
| Critique My Amazon Home Gym Calisthenics Wish List Posted: 27 Dec 2020 11:37 AM PST Let me know if you think I'm making a bad move or need to add something. Note my budget is $1000 dollars and so far I have 473 dollars worth of stuff in my wish list. That being said no need to spend all the 1000 if we dont need to. [link] [comments] |
| How can I get better at doing pull-ups? Posted: 27 Dec 2020 07:52 AM PST Hello, I know this question may sound dumb, with the potential answer being "keep doing them", but I have a feeling that I might be doing something wrong. I am not a really fit guy, around average in terms of strength. I have always found it difficult to do pull-ups comparative to other exercises. It's not that my arms start hurting just a few reps in, I simply can't pull myself up after 3 or 4 reps. I am stuck there in an isometric pose, not going down but not going up either. How can I improve? Where does the majority of the effort for a pull-up come from? [link] [comments] |
| Posted: 27 Dec 2020 11:28 AM PST I can do 5-6 chin-ups right now, i wanna be able to do more 12 maybe , but i don't know how to progress? Do i need to lose some more weight? [link] [comments] |
| Is it possible to have a nice ass and legs and no belly? Posted: 27 Dec 2020 11:16 AM PST Eating healthy and exercising at home without equipments? [link] [comments] |
| Posted: 27 Dec 2020 07:14 AM PST I can do 6 pull-ups while I can only do 2 chinups. Why's that? Isn't Chinups easier than pull-ups? [link] [comments] |
| Posted: 27 Dec 2020 04:58 AM PST Been training the RR on rings for a year. I am starting to work on more skills particularly straight arm strength. Current strength is: Pull ups - 8 pr (6 reps whilst training) Dips - 8 pr (6 reps whilst training) Rows - 12 Deep rings pushups/pseudo planche pushups - 10 Support Hold RTO - 15 secs L-Sit (no RTO) - 10 secs Tuck FL - 5 secs Planche lean on rings (10 secs at current angle) Goal with paralletes: Handstand Press to handstand L-sit to handstand Planche Bent arm press Goals for near future: Handstand Straight arm crow stand (can hold bent arm) L-sit to tuck planche (flexibility to bring legs through priority) Press to handstand negative (wall assisted) What would be the best way to program this? Or do you know of any good routines for parallettes to build foundational SAS? [link] [comments] |
| Posted: 27 Dec 2020 10:54 AM PST Hi guys. I wanted to try paralletes 2 by GMB because I've heard wonders about it, but it seems that GMB has discontinued that program and is no longer for purchase. Do you know some training routines as good as that one? I really enjoyed P1 and I wanted to give it a try. [link] [comments] |
| 18 year old, Update #3, answering questions but don’t listen to me! Posted: 27 Dec 2020 10:50 AM PST Hey guys it's me again! This is my third update regarding my original post, I highly recommend reading and scrolling through the comments of my first post. This post was almost half a year ago My progress this Last December vs this December : https://imgur.com/gallery/WE4GNRf This being an update I will tell you guys how my trainings have changed how my goals have changed my nutrition and a few other things, feel free to skip the uninteresting parts. Lots of people have been reaching out to me on discord seeking for advice and I am more than happy to give it for FREE so I am making this post today because my last post did very good and people wanted me to update them on it and I got to help a lot of people also which I always love doing, Especially during this time a year it's pretty hard remaining consistent with the holidays. Note: I am 18 years old I have chicken legs, I've been training FOR LESS THAN 2 YEARS and I know nothing about everything so take my advice with a grain of salt, the post I am making is my own opinion and experiences that I have went through. THANKS FOR READING!
My goals regarding training right now are to achieve strong static's like the planche, to get strong with power dynamics like FL Pullups, hefesto, ect, and to achieve muscular endurance to complete the BBR (ifykyk) Recommend to look at my previous post for my list of skills- anyways I've been training those very things listed on my goals, more specifically planche, front lever Pullups, muscular endurance and hypertrophy and a number of other things. I have cleaned up my form on various skills since my last post like Muscle ups, front lever, back lever ect. -What I've been training : The planche by far the hardest thing I've trained I even find the leans to be challenging since the form has to be very precise, OAP always in the back of my head as an amazing feat of strength so I decided to devote some time into it but when I did it, it felt like no big deal I def think front lever Pull-ups are more impressive and enjoyable. And front lever Pull-ups very fun to do and very challenging to train: https://imgur.com/gallery/zAfDevQ My TRAINING ROUTINE: Since I want to achieve all these things to make me complete (Skills, Strength, and Hypertrophy) with my knowledge of working out I developed a program by myself that I call the S S H. Not going to go too in depth since it's very long and can be very confusing. In short 3 parts Skills, Strength, and Hypertrophy, I train 2 parts each day of training and the next I switch one of the parts up allowing the other specific part to rest. For example Monday I do STRENGTH and HYPERTROPHY, then Tuesday I would train SKILLS and STRENGTH allowing my muscles to recover from yesterday's training and today focusing on targeting mostly my CNS, then Wednesday would be REST A week would look like this. With Part H you target muscles for endurance and hypertrophy, for S you target CNS for strength, and skills, you sorta target both. IK VERY COMPLICATED IF YOU GUYS WANT ME TO GO MORE IN DEOTH IN MY ROUTINE I WILL, each part has its own routine, so it's like 3 parts 20+ routines merged into one program so I never get bored but still remain consistent with my progress. You can train legs on rest days. Focus on recovering on rest days- rest days I sometimes do body weight circuits and stretching and what not. Point is don't be completely sedentary. SH, SS, R, SH, SS, R, R -My nutrition BULKING AND CUTTING; Mostly low calorie dense foods, my staples; oatmeal + egg whites + protein powder, low ckal wraps, cinnamon rolls, and other LOW CALORIE DNESE FOODS EMPHASIS ON LOW CALORIE DENSE. If you guys need help with nutrition I will gladly help you with recipes, meal plans, ect. As for my meal times I eat breakfast asoon as I wake up, then meal 2 around 12 pm, then meal 3 at 4 pm, then meal 4 at 8 pm with snacks in between, 4 meals a day for MPS. I recommend you watch GREG DOUCETTE ON YOUTUBE without him I don't know where I would be nutrition wise, ALSO no I'm not restricting ANYTHING I eat when I'm hungry and I eat WHAT J WANT TK EAT the things I eat are low calorie dense foods but if my friends wanna fuck around and pop some Jell-O shots or eat a pizza id be down everything in moderation ofc. Again I can help you guys if you have any questions regarding your nutrition, don't do diets those are stupid (unless your a body builder or you have to cut weight for something and stuff but that's besides the point) you want something sustainable for the long term also known as your freaking life. NOW I JAVE MAIN GAINED I DID NOT BULK OR CUT AND I STILL GAINED MUSCLE, you can look at my progress pic at the top of the post, last December vs this December, I am leaner and stronger I DID NOT BULK OR CUT, even my videos prove it ( OAP video) so if you think you need to get fat for muscle YOU DONT! In fact YOU CAN GAIN MUSCLE CUTTING WEIGHT. Now this does not apply to EVERYONE but to the very few like myself, if you're very lean like me sub 10% I believe you need to gain some body fat for your body to be at a comfortable enough % for muscle to be built. Since if your too lean you body is going to be like "I need this body fat to survive the last thing I want to do right now is get muscle... I NEED TO SURVIVE" so yes if you're DICED go up a bit TO MAIN GAIN which is what I'm currently going to-start doing. -Now I talked about my training and nutrition and I am going to get more personal now and some thoughts and stuff. Self doubt. A thing I have noticed is that throughout my journey I have had a lot of self doubt, I even question why I do this at times but always come up with the answer that I love doing this, it's natural to doubt yourself when you love doing something if anything it means you care enough about a certain thing that you even willing question your hard work, this means you can and will be able to do it. What ever it is. In short self doubt is good. If you're afraid of something, the more afraid you are of doing it the more sure you are that you have to do it, take this as you will but I like to think of things like this when I train. I shit you not I am so scared of practicing Planche, I'm scared of disappointing myself, but at the end of the day I love it and that's why I already decided I was going to be able to Planche. Next, HAPPINESS is a byproduct of work, if you loathe to train a certain skill and you think being able to do that certain skill is going to make you happy, think again. This applies to things other than training also Now I will share one of my favorite quotes- HARD WORK DOES NOT WORK FOR THOSE WHO DONT BELIVE IN THEMSELFS, if you watch anime you know where this is from Now regarding motivation, it will help you start but discipline will help you continue - Viktor Kamenov. Anime motivated me to begin training but discipline has kept me going. Also I believe that for your trainings to be perfect everything surrounding your life has to be perfect also, (relationships, nutrition, rest ) this applies to other things as well not just training. But yea guys I shared some of my thoughts my training and routine, I swear one day I will become strong! If you guys have any questions feel free to comment anything or if it's very personal dm me if you want, I am active here on Reddit and also on discord, you can probably find me on this subreddits discord as Jorge with a picture of pirate hunter zoro. I will answer anything and will try my best to help with you with my knowledge although I am very dumb! Thanks for reading this has been update #3 [link] [comments] |
| How to map the Recommended Routine to someone with access to Gym Equipment and Dumbbells? Posted: 27 Dec 2020 12:24 AM PST I had been doing BWF RR for about a month before the habit died and I had to move to a different city. I don't have access to a pull up bar or parallel beams to do dips in this new place. What I do have is a small society gym which has a 5 in 1 exercise station and dumbbells. My questions are as follows: 1.) Is there some resource where I can map each progression to some exercise involving the equipment that I have here? 2.) I am of the opinion that having a dedicated machine would help in gaining strength for certain exercises(example pull ups)since I can make progress by increasing strength in a particular muscle group (example lats) by increasing weight bit by bit instead of having to try out different progressions which might be more difficult. Is this true? 3.) If this subreddit is not the proper place to ask this, could you please point me to place which is more apt? I don't have any access to a trainer to get me started with the machine and hence wanted to look for a good resource like r/bodyweightfitness before second guessing and possibly getting myself injured. Here is the link showing the machine that I have: 518BK 5 STATIONS MULTI GYM (afton.in) The equipment had an image on it listing different exercise but I am still unsure of how to use it and for what purpose: link to image Note: I am not endorsing or have any expertise on either the quality or the effectiveness of the above machine. It is just the one which is present in my apartments and hence posting the link for reference so I can continue to work in the same manner as I did with RR. [link] [comments] |
| Are one arm pullups ever a replacement for weighted pull-ups? Posted: 26 Dec 2020 07:25 PM PST I can about 5 one arms on each side, with a little kip in the last rep. I usually would do +100x5 or 65x11 for weighted pull-ups. My climbing gym recently removed alot of the weights and only have an adjustable dumbbell that can fit 65lbs.Are doing one arms a safe and effective replacement for lower rep weighted pull-ups? I never really train them because I don't want to burn up too much recovery, but thinking about it are they any more taxing then weighted pull-ups x5? [link] [comments] |
| Posted: 26 Dec 2020 11:38 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] |
| Posted: 27 Dec 2020 05:35 AM PST Hello, i have an wierd looking sort of Abs. These are popping Out a lot and make it Look like i have a little tummy. My Brother hast more bodyfat, but it doesnt look like it. My bodyfat ist with caliper ~11-12% but i think it is more Like 14%. Maybe someone Knies a reason dir this. [link] [comments] |
| Bodyweight Exercises for Rugby Posted: 27 Dec 2020 09:08 AM PST Gyms have just closed where I live and I don't know what to do. Does anyone know any good bodyweight exercises specifically for rugby players? [link] [comments] |
| Which calimove program to get? Posted: 26 Dec 2020 10:20 PM PST I'm interested with bodyweight workout, so far from my research people seem really like the program from calimove.com For background, I'm new to bodyweight, I used to do crossfit and gym workout, but I stopped, from then I kinda gain weight and fat now. So 2021 is my resolution to lose weight and get fit. From my understanding calimove has several programs:
Which program is the best for me to have now to lose weight and get fit? It seems mobility is a must program? From my understanding we do mobility for rest day, warm up or cool down? [link] [comments] |
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