Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-30 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-30
- Happy Holidays /r/BWF! Our Gift to You: The BWF Primer Routine Technical Outline (+ only 1 week until the New Year's Primer Community Event!)
- Any tips/guide on how to human flag on another person?
- Does muscular endurance decline faster than strength after a period of not working out?
- Are active hangs that important?
- Ways to Increase Pull-Ups to the 25-30 rep range.
- Critique My Home Gym Setup And Should I Add Powerblock Dumbbells To My Setup?
- 2021 Fitness Goals. Feasible?
- Workout Plan
- A couple of questions about the move routine
- Inverted rows form?
- I have done this program. It is great!
- Self aware and wanting to change
- Trouble with OAC
- Would you consider using added resistance (like weighted vests for example) “cheating” when doing body weight fitness?
- I have read the FAQ's.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-30 Posted: 29 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: 25 Dec 2020 12:46 PM PST Hey folks! Nick-E Here. This is just a post continuing to get the word out about the launch of the first of 5 routines we're coming out with in 2021 as an update/overhaul to the existing RR; the BWF Primer Routine! Now if you haven't seen last week's announcement, I'd strongly recommend you have a look through there, because it provides some important information about all this. In the last post we outlined our plans for all 5 programs, but in this post, I'll be going into more of a deep dive on the BWF Primer, as it is on its way into general circulation in the New Year! As this routine is meant to be replacing a longstanding fixture of the subreddit, I will try to use this post to be as explicit about my reasoning and justifications for how the routine is structured and how it was made as possible. DISCLAIMER: THIS POST IS MORE FOR THE TECHNICALLY MINDED AND/OR THOSE EXPERIENCED WITH EXERCISE, FITNESS PROGRAMMING AND FITNESS TERMINOLOGY, AND EXISTS TO PROVIDE TRANSPARENCY ABOUT THE REASONING BEHIND THE DEVELOPMENT OF THE ROUTINE IN ITS CURRENT FORM.BEGINNERS NEED NOT READ THIS NOW TO UNDERSTAND THE PROGRAM. IF YOU ARE A BEGINNER, YOU CAN JUST WAIT TIL JAN 1st TO GET STARTED AND YOU CAN COME BACK AND READ THIS LATER ONCE YOU ARE WELL INTO THE ROUTINE IF YOU WANT TO!Ok, onto the content! The Making of the BWF Primer Routine:So in designing the BWF Primer Routine, a lot of thought went into both what people who are new to exercise need the most, and how to best deliver that information effectively. With those two things in mind, the following factors were held up as the goal for what the BWF Primer should achieve.
With respect to point #1, this is something that the RR already did, and many free online programs already do. However, the high priority of this point is one of the reasons why the previous RR and many other free 'learn it yourself' programs have had such a high barrier to entry for non exercise-savvy individuals. There's a lot to read, watch, and comprehend before you can even start the routine. Now some people find this absolutely trivial and can just sit down for an hour, read through all the material and get going on their first session. However, for many others this has proven to be a bit more of a difficult task and has resulted in feeling too overwhelmed and intimidated to start. This is where point #2 (and #3) comes in. The solution to this in the BWF Primer is a 14 day 'building period', where there is an activity and/or reading to do 6 days per week. The building period allows people to start without having to tackle the whole routine on Day 1. Additionally, the 6 day per week structure will help build consistency while also keeping the sessions short and sweet, atleast to begin with. This will be explained below in the routine outline. The BWF Primer Routine: OutlineThe purpose of the BWF Primer Routine is to take someone who has never exercised before/has not exercised very much before, and is not familiar with common exercises or principles of how exercise and training works, and get them to a minimally effective level of operation to start building strength and muscle. In completion of the routine, you should be able to understand roughly how and why workouts are structured the way that they are, and how that facilitates improvements in your fitness. You will also develop competence in a series of fundamental exercises. The exercises you should be able to competently and effectively do by the end of the routine are:
Push-ups and Rows are your main upper body exercises Squats and Glute Bridges are your main lower body exercises, and Deadbugs and Bird-dogs are your main core exercises. That list is also ordered in the most likely order that the exercises will be learnt. The BWF Primer Routine: Structure and Progression:STRUCTURE: The BWF Primer will start out with a 14 day building period (explained in the next section), building up to this workout shown below by the end of the 14 days, to be performed 3 times per week. (Ideally with one day of rest between each session, but if need be, you can do 2 sessions in a row. But not all 3)
---- PROGRESSION: ---- All exercises should start out very easy, and you should be able to add 1 rep per set (up to 3 sets of the upper rep range, e.g. 12, 15 or 20 depending on the exercise) every session. If you hit a plateau in the first two weeks you've started too heavy. If you did start too heavy and stall (or fail) for more than 2 workouts in a row, drop 2 reps per set and continue with the old progression scheme. FOR EXAMPLE: If you fail to complete 3x9 two workouts in a row, you should go back down to 3x7 before progressing again. If the above scheme does not enable you to progress past a plateau, many other methods (far more sophisticated than this) exist that are outside the scope of this routine that can be investigated if you need them! ---- END STATE: ---- You should be able to perform: 3x8 pushups 3x8 horizontal rows (body parallel to the floor at the bottom of the movement) 3x15 Squats and 3x15 Glute bridges all WITH GOOD FORM before moving on to the next program (For now, that will be the RR, but in future it will be the BWF Strength Foundation Routine). If you achieve one of these goals before reaching the rest, you may continue to progress in those exercises, or stay at that level and work on your form until all requisites are met. (SIDE NOTE: If you were doing corner reverse push-ups, you should acquire something to do rows on and continue on this program until you reach the row progression, progressing everything else in the meantime ) ---- ***A SIDE NOTE: RATIONALE FOR REP RANGES:**\* ---- You may be wondering why the upper end rep ranges for this program are so high. There's a number of reasons:
14 Day Building PeriodThe structure of the 14 day building period is shown below:
---- ***SIDE NOTE: TOTAL VOLUME OF THE BUILD-UP PERIOD**\* ---- Yet again you might be thinking to yourself: "But Nick! How could you! Beginners shouldn't train 6x a week, beginners should train 3x per week! 6x per week is far too much volume for our poor beginners and they will surely die a fiery death from: O V E R T R A I N I N G! ! ! ! ! ! " If they were doing the full volume workout 6x per week, yes. That would certainly be likely to exceed the recovery capacity of a beginner athlete. However:
The End.So that's the BWF Primer as I've got it developed so far in readiness for the New Year! There's still some finishing touches to go before it's ready, and it will likely continue to be developed to smooth out any rough edges (all programs have them when they are transferred from the perfect, lab-like ideal conditions in someone's brain to the wild and wacky real world), but the goal is to get it to a minimally effective state by New Year's so the first cohort of people going through the first 14 day build-up Community Workout will get a good experience! If you've made it this far, thanks for reading :) If you are experienced enough with fitness and exercise that you perfectly understood all that and would like to be a helpful member of the /r/bodyweightfitness community, you should join the Discord server and opt-in to the 'Newbie Helper' role, to help get ready for the New Year's Rush, as beginners will be joining during the community event to ask questions! https://discord.gg/5MsaChT3YF Cheers, Nick-E [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Any tips/guide on how to human flag on another person? Posted: 30 Dec 2020 03:10 AM PST My big brother (115kg lifter) and I (75kg) tried this, with the weight difference it looked pretty simple. He took the stance where he grabs his head/neck with his right hand and stabilizes his right leg. My pushing arm had a good base (his leg) but as soon as I lifted my legs up a bit his right arm would lose stability and leave me unable to pull up to flag. does anyone have any experience with this? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Does muscular endurance decline faster than strength after a period of not working out? Posted: 29 Dec 2020 09:57 PM PST This is a question I started wondering about today. Anecdotally, for me this seems to be the case. For example, back before I had a regimented strength training routine, I used to just drop to the floor and do as many pushups as I could until failure throughout the day. I eventually worked up to about 70 pushups at my peak. Then, I stopped doing that when I began doing the recommended routine. Now, 6 months later, I can barely make it to 30 pushups, despite being significantly stronger and able to do things like RTO pushups and ring dips. I assume that's because I started training for strength instead of endurance. On the other hand, my strength seems to decline much more slowly or not at all whenever I take a break from working out. Even if I've stopped working out for a while, I'm generally able to pick right back up where I left off, and sometimes I'm even stronger. Has anyone else noticed this phenomenon? Is there an explanation for why endurance might decline faster than strength? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Are active hangs that important? Posted: 30 Dec 2020 08:30 AM PST I see a lot of pull up tutorials and other hanging related exercises that put a lot of focus on the active hang. However when i do pull ups i feel like starting from an active hang and stopping the rep at an active hang is not usefull since you are essentially skipping a part of the movement. Also when i do active hangs on rings it feels like im just moving my shoulderblades around without it doing much of anything since the rings just move around with my arms/body. What are your thoughts on active hangs? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Ways to Increase Pull-Ups to the 25-30 rep range. Posted: 29 Dec 2020 03:50 PM PST I don't know if this is the right place to ask this, but worth a shot. Over the years I really enjoyed pull-ups and I eventually got to a point where I've been able to do about 15 dead hang strict pull-ups. I think at one time I busted out 18 as a PR. It's been this way for years though, I don't get weaker, but I can't seem to do much more than that. I've always wanted to be able to easily do 20+, but with whatever training frequency and pull-up schemes I've done I can't seem to get much more than that. What would be recommended? Heavy single/double weighted pull-ups? More frequency? Open to all suggestions. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Critique My Home Gym Setup And Should I Add Powerblock Dumbbells To My Setup? Posted: 30 Dec 2020 09:15 AM PST
https://www.roguefitness.com/rogue-mil-pull-up-station
https://www.roguefitness.com/rogue-echo-rings
https://www.roguefitness.com/rogue-monster-bands
https://www.amazon.com/gp/product/B016R07U0E/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1
https://www.amazon.com/gp/product/B01N9AF408/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1 So Far I have purchased the above items for my home gym and they are arriving to my home. I am new to all this and would like to create a home gym in my room that will allow me to do all the essential movements and add variety to my workouts. If you have any suggestions, critiques or input feel free to let me know. Additionally I will be doing video reviews on all the equipment I have purchased so if you need me to review something specific let me know as well. Thank You [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Dec 2020 12:04 PM PST Context: I'm a runner that recently got into calisthenics (about 4 months ago). My current maxes: 12 pull-ups, 12 ring dips (I don't have a low bar), 60 pushups. Goals: I want to get stronger in 2021 and have set some goals for myself: 5 clean muscle-ups, 20s L-Sit, 20 ring dips, 15s handstand. Right now I can't do a single muscle-up and struggle to do a handstand even against the wall. I want to know from some of you more experienced people, are any of these goals too hard/too easy? Anything in particular that I should be able to do more of relative to everything else? Like I said I'm pretty new to this stuff so am not sure where I should aim for. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Dec 2020 12:02 PM PST Hey all! I've been training calisthenics for some months now and I'm trying to progress towards a planche and back lever. I want to go into 2021 with a strict workout plan that will help me achieve those moves, and I wanted to know if anybody has specific workouts that helped them on their journey. Theres so much information online but it gets a little unorganized and I'm having trouble with figuring out how to structure my workouts so that I'm progressing further. I hear mixed opinions about workout plans whether it be Calimove's plan or certain apps and some say it's not worth it at all. Ps I'm new to Reddit and especially this subreddit so please forgive me if this topic has been covered already. I would also immensely appreciate it if you know of any links/videos/subreddits that might help with this. Thanks everyone! [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| A couple of questions about the move routine Posted: 30 Dec 2020 11:13 AM PST Currently got the RR on pause during the holiday so I thought I would pick up the move routine to keep a little active. I'm only on phase one. Can I do it everyday? If so, can I move on to phase two after a week or should I still do the full two weeks of phase one? Once I get back to the RR, can I do the move routine on off days? No matter which phase I'm on? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Dec 2020 11:07 AM PST I've been doing rows on rings for week now and I struggle with a couple things. (1 foot placement. I've found it more comfortable to elevate my feet on a box but they slide around and are uncomfortable on heels. 2) moving to right side. After a couple reps I starting moving to my right side slightly. Any tips would be appreciated thanks. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| I have done this program. It is great! Posted: 30 Dec 2020 11:06 AM PST | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Self aware and wanting to change Posted: 29 Dec 2020 03:39 PM PST Not gonna lie...when I look down at myself an really look at my body...I feel discussed...I feel fat...I'm 200 pounds but I don't look really really fat...but I'm constantly being called fat by my family...I hate this feeling...I wanna look better...I want to feel better outside I'm a bit chubby with a bit of a belly but inside I feel horrible...I can't run for more then 30 seconds I can't ride my bike for more the 5 mins without actually throwing up...I want to start getting healthy but I don't know where to start I been doing push-ups and stuff and a little jogging but I want to do more I also want to eat healthier too...where do I start? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 29 Dec 2020 07:49 PM PST Currently, I can do 23 pull-ups and 25 chin-ups in my first set, but I can only move half an inch upwards when attempting a OAC. I weigh 155 and my max weighted chin up is 95lbs. I have been doing weighted pull-ups, one arm +1 or 2 finger pull-ups, and band assisted pull-ups. Any advice to help with the OAC and OAP? How close am I? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 29 Dec 2020 06:55 PM PST I've found that when I train with something like a weighted vest when doing body weight exercises for volume like push ups and pull ups more effective for improving my muscular endurance than just using my bod weight. For example one of my workouts is 5x5 pull-ups then 20x5 push-ups and then 5x5 chin ups with 10x5 push-ups and 5x5 neutral grip pull-ups with another 10x5 push-ups with the push-ups and pull ups being super sets. I've found this to be effective for increasing reps overall. Of course all of this is done with a weighted vest AnS in considering increasing reps to like 5x7 for pull ups and 5x25 for pushups for more volume. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 29 Dec 2020 09:37 PM PST I have read the FAQ's but I have literally nowhere and no money to buy or do a pull up. I also want a shorter routine but it would be repeated daily. Any suggestions Hi im a 13 year old boy. I would just like to get as strong as possible mainly for football (soccer) I do not own any equipment or go to a gym. I just want one shortish workout that i can do daily to build as much muscle as possible. I am already in a pretty good shape and i am pretty fit so i can do a harder workout. i do eat as healthy as i can. please reply if you can help. I have tried multiple programs/apps but i am just a beginner and do not know if these are really efficient. I just need a no equipment workout to build muscle thanks so much . [link] [comments] |
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