Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-26 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-26
- Beginner Basic Bodyweight Workout - 8 min session! Great For Newbies To Calisthenics & Exercising - No Equipment Required - Back Exercises Included!
- Should I be dropping reps from set to set?
- Front lever a prerequisite for Dragon press?
- How useful is the straight arm press to handstand?
- How can I create an effective push pull legs routine with calisthenics and dumbbells?
- Increasing HSPU volume
- Total Body German Volume Training?
- Training
- Legs strength
- Best YouTuber
- Replacement for plank as I prefer dynamic moves
- Training for strength vs hypertrophy
- Favourite handstand warm up exercises?
- I really don't know what to do, and if this isn't fixed my military hopes are crushed.
- High rep pull up problem
- Why are jump squats not part of progression in RR?
- Incorporating Steady State Cycle into RR?
- Wearing trainers - everything is gone
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-26 Posted: 25 Jan 2021 09:01 PM PST Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders:
NEW EXCITING NEW YEAR NEWS:
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 Jan 2021 02:21 PM PST Hey r/bodyweightfitness fam, here is a Basic Bodyweight Only Beginners workout built from regressions of all the BIG CALISTHENICS SKILLS to help those of you who feel that parts of the recommended training guide can be a bit too difficult. This workout is especially useful if you can't do a PUSH UP or PULL UP yet. Here is what these exercises are helping you to ultimately achieve: Here's the YOUTUBE link to an easy follow along demonstration of all the exercises https://www.youtube.com/watch?v=H7fklMfpPR8 I would also strongly recommend warming up your wrists before starting this workout or any Calisthneics workout! Strong mobile wrists are so important to almost all bodyweight exercises and can become a frustrating bottleneck for your gains if you don't strengthen and mobilize them proactively. Here's a follow along wrist warm up I would recommend https://www.youtube.com/watch?v=OR6GF9yFSx0 This program is built for beginners to exercising and Calisthenics, but anyone can do it! Scale the workout to your level of strength or fitness. This is a full body workout and requires no equipment so you can do this at home, the park, a gym, or anywhere you have space. All you need is you and your bodyweight. This bodyweight workout will hit all your major Calisthenics muscles and expresses important postures you will need to level up your Calisthenics game. **\* Perform each exercise to MAX reps in 30 seconds or until failure; whichever comes first. Rest for 10 seconds between exercises. Do the best you can with the quality of your Reps. Always remember quality over quantity! If you feel your form starting to slip it is perfectly okay to stop for a second, gather yourself and then continue again with better form. You will improve your quality and number of Reps each time you repeat this workout! Once you have finished the 12 exercises, I strongly recommend repeating the workout another 2 to 4 times to get the most gains possible. I would also recommend repeating this workout 2 to 3 times a week, this will stress your body enough for you to see some serious gains, but not so much that your body feels run down or too sore. ✖️ Dynamic Headstand Plank Walk Start with the front of your head, your hands and your feet on the floor. Make sure your legs are straight. Walk your feet in towards your hands getting as close as you can. Place your knees on your elbows if you can otherwise, bring your knees in as close as you can to your elbows (for now don't worry about lifting them up on top of them). Bring your knees back down off your elbows, returning your feet to the floor, and go back to your starting position. ✖️ Skater Lunge Start in a standing position with your feet together. Reach one leg backwards land on the front of your toes if possible, if that is too hard instead step back onto the tops of your toes. Stand back up, pushing through your front leg to return to the starting position. ✖️ Floor Pull Up Start laying on your stomach on the floor, with your nose on the floor, and your arms reached out above your head. Pull your arms into your side while lifting your chest as far off the floor possible. Think of squeezing your upper and mid back TIGHT! Return your chest to the floor and straighten your arms out to return to your starting position. ✖️ Hollow Body Tuck With Shoulder Protraction Lay flat on your back on the floor, bring your knees above your hips and your feet off the floor. Next lift your shoulders and upper back off the floor. Finally, push your arms and shoulders towards your feet. Hold this posture for 30 seconds, stopping and resetting if you need to. ✖️ Tuck Planche Feet Assist Start on hands and knees on the floor. Lift your knees off the floor, keeping your feet down for support. Push into the floor hard through your arms and shoulders. To make the exercise harder bring your knees further forward and lean further forward. This puts more weight in your arms and shoulders and reduces the weight in your legs. ✖️ Bent Over Row Start in a standing position, bend from your hips and knees while hinging from your hips to bring your belly closer to the floor. Make sure you keep a flat or extended back! Start with your arms out straight and then pull them into your sides, imagine you are trying to pull your elbows to your back pockets. Squeeze your upper and mid back as tight as you can. Return your arms back to straight and repeat. ✖️ Side Plank Reaches Start on your side with your elbow placed directly below your shoulder. Place your feet on top of each other and lift your hips to the sky. Start with your arm bent by your side and then push it as far above your head possible. To make this exercise easier place your bottom knee down on the floor. ✖️ Tucked L-Sit Start with your hands, butt, and feet on the floor. Lift your butt just off the floor. Keep your shoulders down and back, hold this posture for 30 seconds. To make this easier raise your hands on to a higher object (e.g Tinned Cans or a set of boxes) AND OR take your heels further away from your hips. ✖️ Eccentric Knee Push Ups Start in a hand plank position with your wrists directly below your shoulders. Lean forward, bend your arms, and bring your knees to the floor. Control yourself to the ground until your chest touches the floor. Push yourself back up on your knees and return to a hand plank. To make this easier you can perform these on a higher object/surface (e.g a bench, couch or box) AND OR perform on your knees throughout. ✖️ Dynamic Table Top Start with your hands, butt, and feet on the floor. Make sure your knees are bent and your feet are underneath your knees. Squeeze your butt and back muscles to lift your hips up to the sky, pulling your head back at the same time. Get as flat as possible from head to knees then return back down to your starting position with control. REMEMBER! Repeat the workout another 2 to 4 times to get the most gains possible. END WORKOUT These are the first steps to being a bad ass Calisthenics athlete, everyone has to start somewhere. It's all about consistency and progress over perfection. Calisthenics is all about helping yourself and each other level up using bodyweight exercises, lets do this! Please feel free to ask me any questions or for any advice. [link] [comments] |
| Should I be dropping reps from set to set? Posted: 26 Jan 2021 11:11 AM PST On some exercises I do, I tend to drop around 3 reps per set by the time i get to the last set. For example, if I do 10 reps on set 1, bit the time i get to set 4 ill only be able to do 7. I'm not going to my max during the previous sets, but I'm not sure whether it's ideal to be training at an intensity that forces me to drop reps. I always make sure to stop when my form gets bad enough, so it might be ok, but some clarification would be great. I rest around 1 to 1.5 mins between sets and 3 mins between exercises. Should I be resting more? [link] [comments] |
| Front lever a prerequisite for Dragon press? Posted: 26 Jan 2021 07:42 AM PST Is Front lever a prerequisite for Dragon press? Well both of these exercises are back focused exercises. So if you search Dragon press tutorial on YouTube then the tutors suggest prerequisite of atleast 10-12 seconds of full front lever. But in my case I can already do a single leg Dragon press with pretty good form but my Front lever is still at advanced tuck. So what's going on here? Is Front lever really a prerequisite for Dragon press or is it harder than Dragon press? Feel free to comment on this topic :) [link] [comments] |
| How useful is the straight arm press to handstand? Posted: 26 Jan 2021 11:27 AM PST So I'm almost 8 months into my handstand journey. I've achieved the bent arm press to hs and I'm focusing on building that up some more as a supplement to achieving the HSPU. I was wondering, what advantages are there to having a straight arm press? Could I be content with just the bent arm press or should I eventually go for straight arm as well? [link] [comments] |
| How can I create an effective push pull legs routine with calisthenics and dumbbells? Posted: 26 Jan 2021 12:26 AM PST Hi guys! I've been training for about 2 months, doing pushups pullups squats lunges and other bodyweight exercises 3 times a week. I recently got myself a pair of dumbbells and was wondering if somebody had a push pull legs routine to recommend that involves both bodyweight and dumbbell exercises? [link] [comments] |
| Posted: 26 Jan 2021 03:33 AM PST My goal is to beat the world record for handstand push ups (52, by Viktor Nabok). I can currently do about 25-30 in one series, and I want to focus on increasing that number. I contacted Viktor Nabok and asked him what he did to achieve such volume, and he told me that he worked out 6 times a week, and did 400-800 handstand push ups every workout. To me, that feels like an excessively high number and I'm afraid it would be counterproductive. Lately I've been doing 3-4 workouts a week, with 160-200 hspu every workout (10 series of 16-20). I've been seeing progress but I don't know if it's enough to beat the world record. What do you guys think? [link] [comments] |
| Total Body German Volume Training? Posted: 26 Jan 2021 06:12 AM PST Been looking around and I can't seem to find the answer to my question so I'll throw it here. Been doing bodyweight stuff for about a year, made some good progress in size and strength gains by following a slightly dirty bulk. Went from 147 pounds of being skinny fat to 171 in about 11 months or so. Some of it is a little fat, but mostly muscle at this point. That being said, my routine is 10 exercises performed as supersets. Pretty similar to the RR actually. Pull ups + Squats Push ups + bicycle crunches (very slow, max contraction) Hip Hinges + Hanging Leg Lifts Dips + Ab Wheel Rollout Rows + Lateral Leg lifts I've progressed them to a point but it's grown a little stale and I want to try something new but I don't want to injure myself. All of this is to ask about GVT though. Can I do my entire routine, 3 times a week, with GVT? It seems like an insane amount to me and I'm pretty sure I would be overtraining but I'm not sure. Maybe bodyweight will be less taxing? Everything I can find online has people doing 3 exercises max for GVT with 2 days rest between sessions. Would 10 bodyweight exercises be too much? Should I choose 2 of my "main" exercises to do GVT on and keep the rest as is? For example, pull ups and push ups, 10 sets of 10, and then keep the rest of my workout as is with 3 sets of my regular rep scheme? I'm currently starting my cutting phase, and dialing my nutrition back in since I slacked off over the winter on it. (Damn your addictive cookies MOM). Anyways I'm rambling. Any help would be appreciated. [link] [comments] |
| Posted: 26 Jan 2021 11:54 AM PST Hi everyone, so I was hoping to get some input into a really specific situation. I am a Pole Vaulter, and have been for about 4 years now. I am trying condition this year - and have been since my cross country season ended to little avail of my goals (but also little options due to the pandemic - so I'm all ears). My issue is that Pole Vault requires a unique physique that I am trying to achieve to aid me in my vaulting this season. The "perfect" vaulter is tall - check, but also both light and strong. So my issue is that I would like to shed off maybe an extra 10-15 pounds to be at the "ideal" weight for my season - which is 135-140lbs. But also at the same time gain muscle in the two regions it matter for vaulters - their arms and abs. Is it possible to loose fat and also gain this muscle at the same time? Definitely confused on that. Here is my plan I formulated but feel free to give me your advice ... I am planning to start the Keto Diet tomorrow to help target fat on my body but also do workouts at the same time to target muscle growth. Being that Keto moves your muscle-building energy from carbs to protein I am debating if I should go into a calorie deficit to help aid the weight loss but still keep working out with the fuel from protein. Any thoughts ... opinions ... anything? Thanks y'all 🤟🏻 [link] [comments] |
| Posted: 26 Jan 2021 11:53 AM PST Does workout legs can affect lower body flexibility and also delay achieve calisthenic skills? Does affect one arm handstand ? [link] [comments] |
| Posted: 25 Jan 2021 11:46 PM PST Who do you follow in Instagram or Youtube for learning calisthenics? There's a lot of them and I'd appreciate it if you drop recommendations on who are the more reliable calisthenics teachers in YT. Thanks!! [link] [comments] |
| Replacement for plank as I prefer dynamic moves Posted: 26 Jan 2021 02:43 AM PST Hi I'm looking for something to replace the plank as I am not a fan of static exercises and prefer something where I am moving. Anyone have any good ideas? I ideally want something that basically is the same intensity and the same region of interest. Cheers [link] [comments] |
| Training for strength vs hypertrophy Posted: 25 Jan 2021 10:45 PM PST Since the RR is strength based, I was just wondering how it relates to muscle building. Should I make changes to the sets and reps if my goal is hypertrophy? [link] [comments] |
| Favourite handstand warm up exercises? Posted: 25 Jan 2021 08:45 PM PST As the title asks, what are your favourite warm up exercises for preparing your shoulders for hand balancing? A good warm up makes a HUGE difference in holding the handstand and workouts in general. Wanting to see what drills work well for you guys. I'll start: inch worms on the floor for a few reps, then a few reps walking up and down chest to wall handstand [link] [comments] |
| I really don't know what to do, and if this isn't fixed my military hopes are crushed. Posted: 25 Jan 2021 03:52 PM PST I'm feeling a really bad funnybone sensation on my elbows when I do pushups, and it hurts so bad I can only do a few. I talked to my dad and asked if I should go to the doctor because I know it isn't an injury, because I haven't been pushing myself too hard, and it's always been like this with pushups specifically, and I it's also not even that I lack the strength it feels like, I just can't get past this pain. But I only really recently realized the extent of how bad it was after starting back into into doing body weight exercises (after a year or so of not doing them, and just running outside) like pushups, wall sits, situps, planks and a climbing type exercise I don't remember the name of right this second. When I go down to do a push-up my elbows feel like I pinched a nerve or something. I KNOW WHAT SORENESS FEELS LIKE, this isn't it. I told my father this and he refuses to listen. Normally I'd just stop doing push-ups and practice something else but I have to be able to do 28 push-ups a minute for a military basic fitness test. Any ideas for what could be wrong? I looked it up and saw a thing called cubtial tunnel syndrome and it seemed like everything it said was what I felt, but my dad insists on fine and just sore, yet I haven't been pushing my arms as much my chest is the only thing that's sore, and my hands just feel numb afterwards, and kind of a static feeling. Idk what to do. Fyi my dad got really ripped when he was about my age so he's sure that I just am exaggerating and will be fine, and refuses to listen. [link] [comments] |
| Posted: 25 Jan 2021 12:43 PM PST I don't know if anyone else has this problem but I suck at high rep pull ups. I do okay on the weighted pull ups(bw+35kg for 5x5) but anything over 12 reps is almost impossible. Any tips? [link] [comments] |
| Why are jump squats not part of progression in RR? Posted: 25 Jan 2021 08:26 AM PST Hi, I am curious as to whether jump squats are good progression to be added after normal squats in RR. Are there any particular reason that jump squats are not incorporated in RR? Or is RR focusing on single leg training after normal squats? Or it will feel more cardio like and not suited to RR? [link] [comments] |
| Incorporating Steady State Cycle into RR? Posted: 25 Jan 2021 12:19 AM PST So I'm about to hit the 6 month mark since starting the RR and have made great progress and built a good foundation, however I would like to now focus on straight arm skills such as BL, FL and PL. I read up on Antranik's write up about it and found it quite interesting and I'm looking to incorporate it into the RR. If I were to do so, should I replace the row and push up progressions with BL, FL & PL work, and keep the dip and pull up progressions as they are? [link] [comments] |
| Wearing trainers - everything is gone Posted: 25 Jan 2021 05:14 AM PST Am I being dumb here, but since gyms being shut I've had to move my workouts outdoors, which means wearing trainers... but now the added weight has caused imbalance all over the place. Is this normal? In no way am I and advanced athlete, but my handstands have totally slipped, I'm finding Front Lever training way more difficult and my planche training has stepped back a progression or two. Everything feels likes it's slipped a bit - including skipping! Do you think the added weight of wearing trainers could be anything to do with it? Or am I just finding excuses? [link] [comments] |
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