Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-01 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-01
- BWF Primer Build-up Community Event: Day 1 (Happy New Year!)
- I made a bodyweight/HIIT app to stay fit during lockdown... Giving it away for free to kick off 2021 and looking for some feedback on how I can make it better for the community!
- i managed to a 10 min plank, should i keep going further or there is no reason beyond this?
- 1st day of recommeded routine. Need help
- Happy New Year! My first Year 2020 in Bodyweight workout --> Goal for 2021 Backlever and Muscle Up
- Planche progression? (Beginner)
- Does this count as some sort of Straddle Planche ?
- Light Resistance Band Workout at home?
- Fun Challenges and Objectives for BWF?
- VERTICAL JUMP
- Free App to track my workout routine?
- Muscle Gain from Bodyweight Exercises
- 30-Day Yoga Challenge – Power Vinyasa Yoga – New 2021
- Outdoor roman chair?
- Has anyone else experienced a decrease in strength right after starting a new cycle?
- Are forearm splints the same as tendonitis? and how to Treat
- Am I Overtraining? I'd love to hear your opinion
- Gaining and body fat
- Keep up the good work everyone and thank you!
- What can I do better in my lockdown workout?
- Really building muscle as quickly as I think?
- Does mobility work need to be progressive?
- (HYBRID PROGRAM) SHOULD I ADD OHP
- Seeking guidance on mounting equipment into thin walls/ceilings
- What are alternatives for core exercises if I have disc bulge?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-01 Posted: 01 Jan 2021 08:33 AM 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] |
| BWF Primer Build-up Community Event: Day 1 (Happy New Year!) Posted: 01 Jan 2021 10:00 AM PST Before we Begin,Just so people know what to plan and when to expect the next days' post, Every day at 18:00 GMT, the next day post will be posted (this is because it is around the highest reddit activity of the day, while not being too late for me to respond to comments if needed) (Side note: For those in time-zones for whom this daily 18:00 GMT release date is too late for you to see the post, (or for those that just want to see the post ASAP), I will be posting the Day post on my own website at 00:01 GMT every day on my website. It will be identical to the reddit post. This means that Day 2 will launch on my site in under 4 hours from now for people to view on the other side of the globe from me. ) Welcome to Day 1 of the BWF Primer Community Workout!Hey folks! Nick-E here. Welcome Many of you will be coming to exercise for the absolute first time ever. Some of you will be coming from time off and want to really ease your way back in, and yet still some others will be wanting to simply reinforce their foundations and knowledge by reading up on the daily readings! In any case, thanks for coming! The way the community workouts will be structured is that for the next 14 days, every day you can come onto the subreddit and there will be a workout for you and some informational reading. The reading will be split evenly between: Reading about how to properly perform an exercise and Reading about how training works In any other training program you would have to read all of the information spread across these 14 days in one go, or already know it, in order to start a strength training program and also know what you are doing. This 14 day spread should make it much more achievable to get the info in! By the end of the 14 days, you will have eased your way straight in to the full BWF Primer Routine! Reading #1: Understanding Training Nomenclature:Reps: A 'rep' is short for 'repetition' and refers to a single execution of a movement. If you were to sit in a chair and extend your knee straight out in front of you, that is '1 rep' of a knee extension. If you did that 10 times in a row, thats '10 reps' of a knee extension. Sets: A set is a specified number of reps to perform of an exercise. If you do 10 knee extensions, then wait a bit, 10 more knee extensions, then wait a bit, and 10 more, you've just done 3 sets of 10 knee extensions. In most training programs, you will see this shortened to '3x10 knee extensions'. You can read the 'X' as 'sets of'. 3x10 = 3 sets of 10. Rest: This one is self explanatory, it is just the period of time between sets of an exercise where you rest. But more specifically, it refers to the amount of time that the parts of the body that are involved in an exercise are resting (not doing anything). You do not necessarily need to be completely immobilised during your rest periods (we can go into more detail on the implications of this on a later date.) Adding in Rep-ranges: You will see in this program and others, thigns looking like this: 3x5-8 This means '3 sets of 5 to 8 reps' and usually refers to a set progression scheme, where you will try to increase your reps performed by 1 rep every session within that range until you reach the top range, at which point you will move on to a harder exercise. For example: If you had a program that said 3x5-10 Squats. You would do your first workout doing 3x5 squats, and then next workout, try to do 3x6. If you succeeded, then next time do 3x7. If you succeeded, then next time do 3x8, etc. etc. etc. repeating until you can do 3x10 squats. Then you would move on to a harder exercise that works the same muscles, and start back at 3x5, repeating that process for the new harder exercise. This is the basis of how most simple strength training programs will work in bodyweight fitness given the lack of external weights to add on to make movements harder in a simpler way. Reading #2: How to do Push-ups (At any strength level).The following is a guide I've made on how to do push-ups, which will be the very first exercise you learn in this program. It's bit long, but if you set aside about (15-20 minutes?) you should be able to read through the whole thing, try it out a couple times, and feel relatively confident about how they work. The exercise in the section 'How to Build Up To a Push-up if You Can't Yet Do One' will be the focal point of the guide for the purposes of this workout, but it is worth reading and trying to comprehend the whole thing. Many if not all of the exercises in this routine (and in general) will appear simple to do, but will be deceptively complex to do well, so if you don't grasp 100% of the nuance in the guide in the first go-around, don't worry. You're not really expected to, we just want you to have access to it to check back and learn more over time. Once you've finished that, head on down to the next section! Workout #1:This workout is actually very quick and straightforward. It will likely not feel like a 'workout' in the sense that it tires you or makes you feel especially sore. Consider it more as a self-directed learning exercise. The workouts will become harder throughout the days, do not worry! For today: You will simply perform 5 sets of 5 reps of push-ups at whatever incline is appropriate for you, with 60 seconds of rest between sets (or however long it takes you to review your footage). This would be written as: 5x5 (Incline) Push-ups, 60s rest. It is highly recommended that you film yourself from the side and front in your sets, so you can watch this footage back in your rests to evaluate your form and compare them to the videos in the above guide, so you can learn how to identify errors in your own form and improve independently! Ok, I did it!Congratulations! If you'd like, we'd love to hear your thoughts about your workout in the comments, as well as any questions you have about the concepts or forms you learned today. Alternatively, we've set up a new 'beginners zone' in the communities' discord server, so you can come chat with other new exercisers in a friendly environment, with friendly helpers with experience with exercise that have volunteered to answer any questions you may have! Cheers, Nick-E [link] [comments] |
| Posted: 01 Jan 2021 07:14 AM PST Download Link: GRAPHIITE Screenshots: Why should you use GRAPHIITE instead of some other app? My app is:
Hope you give it a chance! I'm really proud of it, and excited to do more with it in the coming year... More info: website [link] [comments] |
| i managed to a 10 min plank, should i keep going further or there is no reason beyond this? Posted: 31 Dec 2020 01:42 PM PST i started this year doing 30 secs planks and gradually i started to increase my time. now at the end of the year i can do a 10 min plank but should i keep pushing this number more? or is 10m more than enough? [link] [comments] |
| 1st day of recommeded routine. Need help Posted: 01 Jan 2021 09:45 AM PST Happy new year! So today I decided to start with the recommended routine as I am on the verge of obesity(6ft 1in and 226lbs ). I have never done a workout before unless you count playing outdoor games during childhood. I first did the mobility exercises and then started warm up but I was soon exhausted and couldn't even complete the whole warmup(did 13 out of 16 warmup exercises). I feel embarrassed that I couldn't even finish warmup let alone doing the strength workout. Has anyone encountered this before? Can someone help me and suggest how to overcome this? What should I do? I really want to get fit but today I realized I am way far from that, please guide me towards the right direction. [link] [comments] |
| Happy New Year! My first Year 2020 in Bodyweight workout --> Goal for 2021 Backlever and Muscle Up Posted: 01 Jan 2021 12:51 AM PST Year 2020 was my first year in bodyweight workout. Biggest goal was to gain muscle mass and right muscles to be able to do pull ups and dips. Now 2021 is time to learn some tricks. 2020 goal was 8 clean pull ups. My greatest achievement was 230 pull ups in one day :D Though they were not clean it was great building right muscles. Starting this year with athletic boost! Here is video on my first year round: https://www.youtube.com/watch?v=Oo2h-hftsOc More recap about the beginning of bodyweight workout journey I got on my blog at: https://healthyveganathlete.com/bodyweight-workout/ Happy New Year to all! [link] [comments] |
| Planche progression? (Beginner) Posted: 01 Jan 2021 07:23 AM PST First of all, happy new year y'all :) I want to start my goals off ASAP n I was wondering if you guys had any tips or exercises for me I could practice to work my way up to a full planche. I'm fairly beginner when it comes to most exercises. Any help is appreciated. I did some YouTube research w Chris heria n calisthenics movement but I'm open to any other suggestions. [link] [comments] |
| Does this count as some sort of Straddle Planche ? Posted: 01 Jan 2021 08:20 AM PST Happy new year !! I am 29. 93kg - 205lbs 181- 6ft Here is the videoPlanche I can hold a tuck planche for 20 seconds on parallettes. 10 seconds on floor. I can't really hold advance tuck (not even 2 seconds). I find it extremely difficult. Has someone here ever unconventionally skipped the Adv Tuck and moved to straddle successfully? I will keep building strength with the tuck. Edit: As I didn't see form check Friday I thought I should create my own post. [link] [comments] |
| Light Resistance Band Workout at home? Posted: 01 Jan 2021 08:22 AM PST Hello! I'm a recovering 18-year-old anorexic male at a weight of 50kg with a height of 183.5cm looking for a workout. I have little to no muscle because of me starving my body for so long and therefore need some help! I have worked out before, so I know the main principles of working until failure. I have access to one light resistance band and since the gyms don't open before 18th January I need some workouts with that only band for the time being home schooled while eating to gain some weight! Any recommendations? Cheers! :) <3 [link] [comments] |
| Fun Challenges and Objectives for BWF? Posted: 01 Jan 2021 08:19 AM PST So a friend introduced my to the Murph challenge and I tried it and I absolutely loved it. I really enjoyed the BWF and cardio mix up in combination with the challenge aspect of completing it in 1 hour. It really challenged me. This did however raised the question: Are there any other BWF challenges out there? Maybe in combination with cardio? [link] [comments] |
| Posted: 01 Jan 2021 09:11 AM PST Hi, I have 6 months to increase my vertical jump as much as possible to participate in a volleyball team. I have a lot of experience with legs training but it is primarily hypertrophy focused. When I decided to increase my vertical jump my first idea was to start strength orientated routine with high intensity and lower volume. Heavy squats and glute ham raises as a primary moves and explosive squats, lunges and calf raises as secondary. But after I thought a little bit more started hesitating if the pure strength workouts are what is necessary to build explosiveness. So if anyone knows something more about jumping and how to develope higher vertical please share your knowledge. Thanks. [link] [comments] |
| Free App to track my workout routine? Posted: 01 Jan 2021 09:10 AM PST I'm looking for a free app to track my workout reps and routines. I keep downloading stuff from the AppStore but most of it is free-ish. Does anyone have any suggestions? I'd love a free app that also recommends workouts but that can be next. [link] [comments] |
| Muscle Gain from Bodyweight Exercises Posted: 31 Dec 2020 08:38 PM PST Just looking for success stories from you guys that were able to make muscle gains through bodyweight exercises. And a general look at exercises/protocol you followed to do so. Cheers and Happy New Year! And yes I understand the that proper nutrition is required but let's ignore that for this post. [link] [comments] |
| 30-Day Yoga Challenge – Power Vinyasa Yoga – New 2021 Posted: 01 Jan 2021 07:49 AM PST Happy new year everyone! Ever want to get into yoga? Just published the first of a 30-day yoga challenge. Each of these classes will be a Power Vinyasa style roughly 30-minutes in length. Get ready to work! You can find the first class here: [link] [comments] |
| Posted: 01 Jan 2021 11:17 AM PST Hello all, Lurker here, did not start the RR. I am looking for equipment to do my exercices at home, and I do not want to drill my walls for a pull-up bar, so I am looking for roman chairs. Unfortunately, all the chairs I found are indoor. Is there any outdoor roman chair? Maybe there are other alternatives? [link] [comments] |
| Has anyone else experienced a decrease in strength right after starting a new cycle? Posted: 01 Jan 2021 07:25 AM PST This has happened two cycles in a row. (If anyone is unsure when I say cycle, I basically mean fresh off a deload period) I start the new cycle and on the first day I enjoy my new found strength and then on the next training day, my strength has decreased. All the way back to what it was before I had deloaded. If anyone else has had this what did you to prevent this? And in general do any of the experts here know what I should do to prevent this from happening again next time? [link] [comments] |
| Are forearm splints the same as tendonitis? and how to Treat Posted: 01 Jan 2021 10:38 AM PST So my forearms(flexor digitorum i think) hurt when i do heavy dumbbell curls, It is a sharp pain when picking up the weight and letting it go. I have ordered Collagen for helping treatment, but is my only option to rest the forearms? does that mean i can't do anything related? What about ab workouts where you hold a pole? or grab a pull up bar? And for how long should i rest them? it only hurts during workout. Thank you. [link] [comments] |
| Am I Overtraining? I'd love to hear your opinion Posted: 01 Jan 2021 10:21 AM PST So i've been working out for a little over a year now, i've started a few years back with a few attempts to get into bodybuilding that consisted of around 2-3month streaks, anyhow, right now i've been working out for about 4 months, i've done my research about sleep, proper forms, diet, and what not, but it's just starting to hit me whether or not i'm overtraining, i've been doing the upper-lower body split 4x a week with 10-12 sets per muscle group as adviced, i took the advice from jeremy ethier which he got from fitness research papers, it says that i'm able to build muscle faster if i hit them twice a week, which splits the set into two, i do about 2 sets per muscle group and that adds the total sets for the workout equal to 30 sets which takes about 2hrs - 2hrs 30mins to complete, and i've noticed the majority of workout splits i found were a lot shorter than mine in terms of sets and i've also read the diminishing returns of overtraining, so i really gotta ask for advice here, i've posted workout split here for upper and lower body, i pretty much do these 4x a week, but i change the exercises for the other two to keep it fresh. Any opinions or advice on my workout split? is it too much to do 30 sets of 5 muscle groups per workout? I don't want to go to the gym 6-7x a week so if i could avoid that i will, my 5th visit on the gym is reserved for weigted ab workout and cardio. My Sample Workout Split: ----------------------------------------------------------------- Upper Body Workout Bench Press - 3 x 8-10 reps Bent-Over Row/T-Bar Row - 3 x 8-10 reps Wide-Grip Preacher Curls - 3 x 8-10 reps Lean-Away Lateral Raise - 2 x 6-8 reps Incline Tricep Kickbacks - 3 x 8-10 reps Face pulls - 2 x 10-12 reps Lat Pull Down - 4 x 8-10 reps Incline Bench Press - 3 x 8-10 reps Incline Dumbbell Curl - 3 x 8-10 reps Seated Overhead Press - 3 x 8-10 reps V-Bar Tricep Pushdown - 2 x 10-12 reps Chest - 6 sets Back - 7 sets Shoulder - 7 sets Biceps - 6 sets Triceps - 5 sets Total = 31 Sets ------------------------------------------------------------------ Lower Body Workout Back Squats - 4 x 10-12 reps Regular Deadlift - 3 x 6-8 reps Cable Crunch - 3 x 12-15 reps Prone Y's/Cable Y's - 3 x 10-12 reps Leg Press - 3 x 10-12 reps Seated Hamstring Curl - 3 x 10-12 reps Barbell/Trap Bar Shrug - 3 x 8-10 reps Woodchoppers - 3 x 12-15 reps Captain's Chair Leg Raise = 3 x 6-8 reps Calf Raise - 3 x 10-12 reps Legs - 16 sets Traps - 5 sets Abs - 9 sets Total = 31 sets [link] [comments] |
| Posted: 01 Jan 2021 10:20 AM PST For those that do bwf fitness for muscle gain, what is your approach to body fat percentage? I'm 177cm and weight 73Kg, even though I'm in a healthy BMI range, I'm really self-conscious about my excess body fat. I've been doing RR for approx 11 weeks now, with the idea that I should try to maintain my weight but have a high protein diet. I feel I've made great improvements with the RR but now thinking of doing a cut. My main questions: Is it too soon to cut If I've only been doing RR for 11 weeks? When people have cut before how has this effected your workout? I have gym friends who have had to drop 10kg+ in their lifts when cutting. Is a cut even the correct approach? Do I need more time with a routine to see results etc. thanks in advance, happy to provide more info if/where needed [link] [comments] |
| Keep up the good work everyone and thank you! Posted: 31 Dec 2020 01:53 PM PST This is really nothing more than to say thank you to the community. I am a lurker for the better part of the year. When the lockdowns started I couldn't even do a single pull-up (I may never have been able to my whole like (35M, 5'8", 150lb)). Now, 9 months later I can eek out 3x12 (still have to work on form etc). But the fact I got here is amazing and I could NOT have done it without this community and the massive amount of motivation I get from seeing everyone's posts. From simple questions to straight up amazing show-offs. I enjoy it all. So thank you and here's to 2021. [link] [comments] |
| What can I do better in my lockdown workout? Posted: 01 Jan 2021 04:53 AM PST Hi everyone At the start of 2020 I was overweight Male 31yo, 6'2'' height, 220lbs of just fat In the summer I decided to do my best to lose fat and regain some muscle mass before the next summer, so I started a diet, started going to the gym and immediately saw some results. Gyms got closed in the current lockdown but I kept doing something in my home and I 'm happy of how I' m doing Currently 200lbs with kinda visible muscle Still I was wondering what I can do better, this is my routine: 3x10 push up 3x10 bicep curl (with whatever is at hand, often 10kg coal bags) 3x10 superman 3x10 bycicles 3x10 crunches 3x10 lateral crunches 3x10 squat [link] [comments] |
| Really building muscle as quickly as I think? Posted: 01 Jan 2021 08:24 AM PST So, I recently got a pullup bar for the doorway on christmas and started using it about 2 days ago. The first day, I went as hard as I could, doing sets of only 5 as many times as I could that dau while bringing my knees up to my chest to work my abs too. I was sore so I eased up a bit yesterday and now this morning I've lost like legitimately 30 percent of my belly fat and my abs are actually starting to be visible. My question is, is this me actually now, or are my muscles just swollen temporarily or something? I have a hard time believing that this is real, lol. [link] [comments] |
| Does mobility work need to be progressive? Posted: 31 Dec 2020 11:42 PM PST Recently it has been more and more clear to me how important doing mobility work is for the health of my body, joints, longevity, etc. Thankfully, there are many free mobility routines out there on the net and I have decided to use the Molding Mobility routine (video link here: https://www.youtube.com/watch?v=Aoyy3bKtD84) I understand it's a free routine and I am grateful that I have access to it at all, but I am wondering in the future will I need to be doing more advanced variations of these movements to keep benefiting in my body's mobility? [link] [comments] |
| (HYBRID PROGRAM) SHOULD I ADD OHP Posted: 01 Jan 2021 03:09 AM PST • Squat - 3x5 • Good Mornings 2x15 • Top Position Hold – 3 sets x 10 seconds • Ring Row- 3 sets of 15 • Ring Pushup– 3 sets of 15 • Chinups- 3 sets of 8 • Bicep Curls/Tricep Extensions 2x15 [link] [comments] |
| Seeking guidance on mounting equipment into thin walls/ceilings Posted: 01 Jan 2021 02:14 AM PST Hi, Like so many other during these times, I'm looking to improve my home-gym. I have read through the following post regarding the different pull-up bar types. And this is where I need some guidance.
So my question is: It is possible to mount a wall/ceiling mounted pull-up bar in those kind of materials? Obviously it will work best if I can identify where the studs are located, and mount it into those. Or is there something else that I should consider instead? I have considered building a wooden structure in the shape of a door-frame, screw it down into the floor, the walls and maybe also the ceiling for support, and the mount something onto that frame. But I'm not sure if that's overcomplicating it...? Please share any experience you have with mounting stuff into the wall :) [link] [comments] |
| What are alternatives for core exercises if I have disc bulge? Posted: 01 Jan 2021 05:19 AM PST Hello, I recently (2 weeks) started doing the recommended routine and I am already seeing improvements. However, I have trouble with hamstring and core exercises as they cause me back pain. What are alternatives to those that won't put a strain to my back? I am currently doing single leg romanian deadlift for hamstrings, reverse hypers and basic L-sit progression for core as i don't have a wheel or rings. I don' have problem with anti-rotation core exercise. [link] [comments] |
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