• Breaking News

    Sunday, January 10, 2021

    Home Unlabelled Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-10

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-10

    January 10, 2021

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-10

    BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-10

    Posted: 09 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:

    • Read the FAQ as your question may be answered there already.
    • If you're unsure how to start training, try the BWF Primer Routine, check out our Recommended Routine, or our more skills based routine: Move.
    • Even though the rules are relaxed here, asking for medical advice is still not allowed.

    NEW EXCITING NEW YEAR NEWS:

    • The BWF Primer Routine is being rolled out! You can follow that link to a collection of all the rollout posts. Check them out and follow along at home for an introduction to BWF

    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.

    submitted by /u/AutoModerator
    [link] [comments]

    BWF Primer Build-up Community Event: Day 10

    Posted: 10 Jan 2021 10:00 AM PST

    Welcome to Day 10 of the BWF Primer Build-up!

    (IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!)

    Day 2

    Day 3

    Day 4

    Day 5

    Day 6

    Day 7

    Day 8

    Day 9

    Day 10 (Today!)

    ----

    Hey folks! Nick-E here.

    Today's Learning: How to do Deadbugs

    Here we are. The very first core exercise of the program! Deadbugs. I cannot overstate just how important these are. They're essentially the holy grail of core exercises, because on top of being a really killer core exercise once you get good at them, they also teach you proper breathing mechanics as well as how to properly brace (which is super important for both weightliftin and bwf, and life really.).

    That's something you won't get from pretty much any other core exercise. That's why, in spite of their complexity, I've added them into the BWF Primer, which is a program meant to focus on simplicity, but these are a little too important in my opinion to let slide (Especially as the sooner you learn them, the more you'll practice them, and the sooner you'll get good at them, and the sooner you will reap the benefits).

    Deadbug Guide

    P.S More-so than any other exercise guide so far, please don't get overwhelmed and think you have to understand it all and do the exercise perfectly on the first go. Do your best, but recognise it may take a while to really 'get' this exercise. Generally speaking, if it feels super easy, you're almost certainly not yet doing it right. Just keep trying!

    P.P.S Due to the complexity of this guide, there will be no reading tomorrow, so you will be encouraged to simply come back to this guide and re-read it, to make sure you can really take your time to absorb the info and get a hold of the key concepts.

    Workout #10:

    ​

    Exercise Sets/Reps Rest
    Deadbugs 3x10s 60s
    Squats 2x7 60s
    Glute Bridges 2x9 60s
    Rows/Reverse Push-ups 2x11 60s
    Push-ups 2x12 60s

    (Note, 3x10s does not mean 3 sets of 10 reps. It means 3 sets of 10 seconds, as denoted by the 's'. This means you will do 3 sets of static deabug holds, holding each set for 10s.)

    You'll notice that Push-ups have not increased from last time. Normally once you reach the top range of rep-range for an exercise, you would move on to the next progression (in this case, a lower inclination of push-ups). But as the 2 week build-up is more about learning than pushing yourself, you will be capping all your exercises at 12 reps until the 2 weeks is over. Once you move on to the full workout 3x per week, you will be free to progress as initially intended.

    (REMINDER: IF YOU ARE FAILING ANY OF YOUR SETS, OR EVEN PUSHING CLOSE TO FAILURE, YOU ARE WORKING WAY TOO HARD. PICK AN EASIER LEVEL OF INCLINATION/EXERCISE VARIATION THAT YOU COULD DO SEVERAL MORE REPS OF IF YOU HAD TO. THE FOCUS OF THIS PHASE OF THE PRIMER ROUTINE IS ON TECHNIQUE PRACTICE AND LEARNING, NOT PUSHING YOURSELF TO YOUR LIMIT OR EVEN CLOSE. IF YOU PUSH YOURSELF TO FAILURE 6x A WEEK FOR TWO WEEKS YOU WILL BE MASSIVELY OVERDOING IT AND BURN OUT QUICKLY.)

    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 our 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!

    https://discord.gg/5MsaChT3YF

    submitted by /u/Captain_Nachos
    [link] [comments]

    People who are intimidated by the RR what is your routine?

    Posted: 09 Jan 2021 10:53 PM PST

    The RR is the recommended routine by this sub. And there are well-tested reasons for that.

    But, all humans are not created equal. There are many people in this sub who have asked before several questions regarding routines that can replace RR for their purpose. Many people find it too long, some find it too challenging for a beginner that they give up after a couple or more sessions. And they are genuine reasons because we can't judge others' lives.

    I am sure there are many people in this sub who started out with well-balanced routines other than the RR (even as a beginner) rectifying whatever was bothering them about the RR. Some may have created shorter routines, some split, some daily, and whatnot.

    Can you wonderful people share your such custom routines and what problems you had with the RR that made you start with a different routine? What was your status when you started (beginner/intermediate/advanced/...)? And maybe your age. More like mini progress posts kind of thing. And obviously what tangible results you got out by following the not-RR routine?

    I hope this thread turns out to be relieving for beginners who back off after someone suggests the RR on Day 1.

    submitted by /u/dsengupta16
    [link] [comments]

    Those that measured body fat percentages, when did your abs become decently visible?

    Posted: 10 Jan 2021 07:59 AM PST

    Hey everyone, new to this sub. I've had a huge weight loss journey over a year and a half, I still have a lot of work to do but I finally got down to 18% body fat. Around what body fat percentage did abs usually come through for you? I can kind of see some definition but it's still covered. Are there any diets or exercises that would help with them coming through? Right now I'm just doing low cal/high protein like I have been to get the percentage down more.

    submitted by /u/jesusgrandpa
    [link] [comments]

    How to achieve the Tom Cruise pole lift in MI:Rogue Nation?

    Posted: 10 Jan 2021 09:31 AM PST

    Recently been thinking about what I'd need to do to be able to do what Tom Cruise does in this scene

    https://youtu.be/u4T7slD8Mq4?t=25

    Any thoughts on where to start? My pullups are pretty shit

    submitted by /u/hasdog_willtravel
    [link] [comments]

    Adding Bicep Curls to the RR?

    Posted: 10 Jan 2021 11:52 AM PST

    Hi, I've recently started the Recommended Routine, and I was wondering about bicep volume. One of my goals is to build up my biceps (a dude wants bigger biceps, huge shocker, I know), and the RR as written doesn't seem to have a ton of bicep volume. I realize you can modify the pulling exercises for more bicep activation, but it still seems to me that you probably wouldn't get a ton of hypertrophy. I have a pair of adjustable dumbbells that I use primarily for squats and deadlifts, and I was wondering if it would be smart to add in 10-20 reps of biceps curls at the end of the RR to increase volume.

    ​

    Has anyone tried this? Am I just a big dumb idiot who doesn't realize that the RR already gives you plenty of bicep volume? Let me know. Thanks!

    submitted by /u/MercSapient
    [link] [comments]

    Hanging leg raises, popping lumbar

    Posted: 10 Jan 2021 07:22 AM PST

    Hi All! I just started doing hanging leg raises with some gym equipment. And my lumbar area (probably L3) clicks when I do it. There is no pain. Is my technique wrong? My lower abs are absolutely sore the next day so I'm confused on what the issue may be and if it's a problem. Thank you!

    submitted by /u/emberinashes
    [link] [comments]

    What are your thoughts on Push up and pull ups everyday?

    Posted: 10 Jan 2021 12:00 PM PST

    I've always dismissed this method but I'm seeing that its getting more and more traction these days.

    I'm looking to possibly change up my program, and wonder if Id see progress with this type of workout.. I guess ANY change to my usual workouts might be a good idea anyway....

    The idea is to do a few sets of push ups, pull ups (I'd probably do some squats and dips too) each day. No intensity.

    submitted by /u/mmarcevanss
    [link] [comments]

    Thoughts on BeachBody, Shakeology and if it’s worth it?

    Posted: 10 Jan 2021 08:46 AM PST

    A coworker of mine got beach body and when I first started my fitness journey back in high school I always wanted to try insanity. I thought this looks so cool I thought that I want to sweat and I want to do this but I was broke so I never got it. Now I'm in a much better shape and financial stability than I was before I lost over like 30 pounds I can actually handle workouts and I am looking for a good fitness program that I can do. I don't really like the gym in traditional sense I don't do cardio machines and I don't do any strength machines I am more of a free weights person; give me some free weights , HIIT or cardio, give me some calisthenics and i am good. I'm thinking about getting Beachbody but I don't know much about it and every time I search it I get the shakeology ad and I read about it being an MLM so any thoughts on this would be much appreciated thank you in advance

    submitted by /u/mbigot
    [link] [comments]

    Working out with muscle knots: What has your experience been?

    Posted: 10 Jan 2021 05:57 AM PST

    A lot of people have probably dealt with muscle knots before. To get rid of muscle knots the advice usually is to foam roll it and see a physio and/or chiro. While that is of course good, we hardly ever hear about whether it's a good or a bad idea to workout despite having muscle knots. I tend to get knots in my back every now and then, but when I do have the knots I don't feel them during the workout. I use a peanut foam roller and a lacrosse ball afterwards and go to my physio to rub them out.

    The consensus when it comes to muscle knots in the back is that they often originate from having bad posture and tight chest muscles and possibly underdeveloped back muscles. Therefore it is advised to strengthen your back muscles in order to correct your posture. But when you have knots in the back (and for some people knots can stay for months) then it seems counterintuitive to workout your back. Most people would tend to wait until the knots are gone until they start working out again.

    So what say you? Should you work through your muscle knots? Should you adjust your rep range to go for lower weight and higher volume? Or should you rest and wait until your knots have gone completely?

    Interested to hear what the community thinks about this

    submitted by /u/samgotti
    [link] [comments]

    Good workout shoes?

    Posted: 10 Jan 2021 06:37 AM PST

    Hi, I'm 15 years old and have been going to the gym for about 1,5 years. I've come to the point where I want to buy good shoes. Right now I'm wearing normal jogging shoes to the gym and I'm aware that they are not that stable for let's say squats and deadlift. I don't want to spend too much money on this and there for I'm not gonna buy separate heel shoes for squats and other shoes for the rest. And it isn't that good to walk around with heel-shoes the whole time right?

    So what I'm really asking is, do any of you know good shoes that works good for all of the basic exercises?

    submitted by /u/eatmeupin30sec
    [link] [comments]

    What resistance band lenghts do you recommend?

    Posted: 10 Jan 2021 06:33 AM PST

    I see options for 10"-12", but also 41". I'm looking for something for a full body workout. I get there are specific uses for each, but I don't want to just buy one of everything.

    What would I need at minimum?

    submitted by /u/Sgt_Wafflezz
    [link] [comments]

    Pseudo planche pushups floor vs parallettes

    Posted: 10 Jan 2021 12:09 PM PST

    Hi

    I am wondering what difference it makes doing pseudo planche pushups on parallettes vs on the floor. I usually do them on the floor but when I do hard sets with max lean I start to get some wrist discomfort. No pain just discomfort. I feel it can limit my strength output. I do them with thumb facing forward and fingers at 45 deg. Today I tried a few reps on parallettes. Mine are fairly high (30cm) so my feet were lower than my hands but i felt way stronger and could control the rep better than on the floor. Obviously this might have to do with the decreased lean du to the height of the parallettes + the fact that my feet were lower than my hands. I was just wondering how it could change the mechanics of the pseudo planche pushups as well as the muscles targeted. Does it have any use and carryover doing these on parallettes ? I could progress by leaning more and more and raising my feet more and more til I am with feet at hands/shoulder level. Or should I stick to the floor? Goal is strength and getting tuck planche pushups.

    Thanks.

    submitted by /u/ArudenAX
    [link] [comments]

    Your recovery?

    Posted: 10 Jan 2021 06:10 AM PST

    Lately there has been much debate about doing higher frequency training. Personally, I enjoy working out every day and like variety. I'm far from a pro, and probably about 15% body fat. I'm 35 and been training for about 10 years. I seem to recover pretty quickly and have never felt risk of over training. I've seen some people like Jeff Nippard advocate for higher frequency training spreading your volume over the week. Then of course others say that's horrible because you cant recover

    How do pro gymnasts do it? They train every single day, likely harder than any of us and still recover. Surely people doing calisthenics can't perfectly isolate biceps vs back for example.

    If I'm able to train full body every day (not to failure) and still gain strength, what's the risk?

    submitted by /u/rcx918
    [link] [comments]

    Best workout videos on YouTube for small spaces?

    Posted: 10 Jan 2021 11:46 AM PST

    Hey guys! I only have a small space to workout and am looking for the best YouTube videos for that, if any of you know of some hidden gems? The videos with a load of jumping around aren't ideal for that! I'm just starting back on the workouts after a few months off. I did so well over the spring and summer lockdown and then lost all motivation around October!! I just tried one video that I randomly found on YouTube and lasted 15 minutes before nearly passing out 🤣

    I'm feeling extremely motivated and NEED my routine back, I feel about 80 years old.

    I'm looking to lose some body fat and get as lean as I can for my build. I'm 5"2, female, weight is 145lbs. Ideally I'd like to be between 137 - 140. Also, I just want to get my fitness back!!!! I've started walking daily again too which has been wonderful.

    Any advice is greatly appreciated :)

    Thanks all and happy new year! Xx

    submitted by /u/Lu8888
    [link] [comments]

    Is it time to bulk and build muscle to help shift my stubborn lower back fat in the long run?

    Posted: 10 Jan 2021 01:02 AM PST

    Male / 34 / 148lbs / 5'10" My current physique (image 1 I'm relaxed, image 2&3 I'm tensing)

    _ I'm an avid follower of this community, and have read the wiki in detail to try and find an answer however I'd love some advice.

    I'm unsure whether to bulk or cut and have been flirting with both options for the last 3 months, sometimes eating at a bit of a deficit (circa 1800kcal) sometimes at a bit of a surplus (circa 2500kcal). But I can't make up my mind as to what it is I need to do.

    Prior to this I lost 28lbs (April 2020 - September 2020) but haven't really made much aesthetic progress one way or another since then. (I have made progress in my training, however, as I'm definitely getting fitter/stronger etc.)

    I have stubborn fat, particularly around my lower back, which I'd really like to lose. This is my priority. But, as you can see, I am also quite skinny and would benefit from building some more muscle.

    I know that the way to lose fat is to eat at a deficit and the way to build muscle is to eat at a surplus. However, I'm wondering that if by committing properly to, say, a 12 week bulk and building muscle, this will actually make losing the stubborn back fat easier in the long run?

    I find it hard to hold my nerve with weight gain, having worked hard to lose 28lbs last year. This may account for why I can't make up my mind on whether to bulk or cut.

    What do you think I should do?

    _ Other info:

    I track everything (yes, everything) with MyFitnessPal, eat good quality nutritious food (with the occasional massive feast) and hit about 150g protein a day.

    Training wise, I do the recommend routine from r/bodyweightfitness with some modifications/additions using resistance bands. This I do M/W/F and on the other days I do recovery runs of about 4-5km as well as various abdominal/core exercises.

    _ TL;DR: Will going on a bulk and building muscle make it easier to lose my stubborn back fat in the long run?

    submitted by /u/Sedkno
    [link] [comments]

    I'm sure this happend to most of us

    Posted: 10 Jan 2021 06:00 AM PST

    Planning on buying bands to add weight to leg exercises.

    Posted: 09 Jan 2021 11:48 PM PST

    Sadly I don't have access to a barbell and I don't want my legs to be my weak point. My plan is buying 25kg and 35kg bands and using them in combination with a loaded back pack. I would use them for Bulgarian split squats or shrimp squats, is this logical? I would buy bands regardless of my legs but I will buy lighter bands if this isn't a good idea.

    submitted by /u/swaglord974
    [link] [comments]

    What about results obtained from the minimalist routine?

    Posted: 09 Jan 2021 07:30 PM PST

    People post progress and transformations using the RR and other exercise routines from youtube.

    But there is one neglected routine (Minimalist Routine) https://www.reddit.com/r/bodyweightfitness/wiki/minroutine which nobody talks about. This routine is best for beginners as well as people with time constraint.

    Is it useless? Or has somebody followed it and actually seen some results? This routine hasn't been updated since.

    submitted by /u/dsengupta16
    [link] [comments]

    Reaching 100 push-ups and 30 pull-ups in one set will help to get muscular?

    Posted: 10 Jan 2021 12:45 PM PST

    I mean, if you eat right, and work to reach those numbers, will you get muscular? I only want to have that "muscle tone" that shows you do some type of training. I have gained some size but it doesn't have a "muscular form" I don't know if someone understands what I mean.

    I have been staying for around a year in 12 pull-ups and 25 push-ups, because I always have try to do the max amount of exercises and volume per session so I haven't done a correct progressive overload. I think focusing in push ups and pull ups only would be good for progressing.

    submitted by /u/skinny_deacon
    [link] [comments]

    Proper form for parallel bars support hold?

    Posted: 10 Jan 2021 06:22 AM PST

    I can't do a single dip. I'm doing the RR and I have short parallel bars that barely reach my hips. I'm asking you what would be proper form for the first exercise in the dip progression if I can't keep a straight body. Thanks for the attention

    submitted by /u/ResponsibleWedding2
    [link] [comments]

    Weekly Volume Thoughts

    Posted: 10 Jan 2021 08:23 AM PST

    Hi everyone!

    For those of you out there who are doing your own programming: I'm curious what weekly volume numbers you're trying to hit per movement pattern (e.g., push / pull, or horizontal push / horizontal pull / etc.) and how that's related to your goal (e.g., muscle growth, skill acquisition).

    I know the rep guidelines for strength, hypertrophy, and muscular endurance, and have been playing around with a few different weekly volume targets since making the switch to bodyweight-only strength training around 6 months ago. I'd love to hear how others are approaching determining their 'right' weekly volume. Thanks!

    submitted by /u/Vizual__Contender
    [link] [comments]

    Pull ups cant get more than 8 reps

    Posted: 10 Jan 2021 05:57 AM PST

    Hi, i wanted to ask for a tip about pull ups. I have been training pull ups consistently 3x week for couple of months( with deloads here and there) and just cannot get over 8. I stuck and around 3x6 (i can do 8 on the first set if i wanted to go to failure). I pretty sure that i improved technique-wise but the numbers and just stucked.. any tips ? I was thinking about upping the volume and do more sets than 3. Also my pull part of my routine consists of pull ups 3 sets and one arm rows ( really focusing on lat engagement) 3x each site. I do it 3 times a week. Thanks for the response in advance.

    submitted by /u/Vinco21
    [link] [comments]

    Is this a good upper body workout?

    Posted: 10 Jan 2021 11:47 AM PST

    Is there a power tower I can buy to do German hangs / progress towards the front /back lever on?

    Posted: 10 Jan 2021 07:50 AM PST

    Hi guys, I've been going through the renowned Overcoming gravity and I'm going to come up with an exercise routine with my osteopath. The only problem is I'm lacking in ways to do pulling exercises. A normal pull up bar won't work in my apartment: the walls and door frames are far too weak. So I've decided to buy a power tower mainly for pull ups and dips if possible. I have a little over 2m at the end of my room (slanted roof) and I'm about 188cm. Is there a power tower I can buy where I can actually do German hangs and more complicated exercises than just pull-ups? Preferably UK brand.

    Thanks for the help in advance.

    submitted by /u/RyseQuinn
    [link] [comments]

    This might be a dumb question but I'll shoot anyways.

    Posted: 10 Jan 2021 11:30 AM PST

    So I think I might have a sprain or an injury in my right hand wrist since it hurts everytime I do any kind of pushups.So I wanted to ask if Im gonna hit my chest muscles the same way doing push ups on knuckles than palms(considering incline and decline pushups only)

    submitted by /u/Leva777
    [link] [comments]
    Read more
    at

    No comments:

    Post a Comment