Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-12 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-12
- BWF Primer Build-up Community Event: Day 12
- Nothing is better than getting closer your goal after all the hard work
- Suggested next milestones for ring workout?
- Combining Pavel's russian pullup fighter program with grease the groove - Review
- Oddly-shaped Doorframe PU bar?
- Push-ups question
- Rear Delts
- Cutting as a child.
- 5’6 114 lbs get lean just calisthenics?
- Endless pull up plateau
- Calisthenics app
- Stagnating and declining results.. Any advice ?
- Easiest pullup progression
- Russian twist/twist rotation exercises make females waist bigger?
- Copenhagen plank alternating legs
- Competitive bodybuilders who use calisthenics as their main modes of training?
- How efficient would be something like L Sit to Planche Progression (ex. Tuck Planche) on parallel bars be for achieving Tuck Planche and further progressions?
- Need help with pre-workout suppliments
- Bodyweight vs machine
- Looking for a pull-up station
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-12 Posted: 11 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] | |||||||||||||||||||||
| BWF Primer Build-up Community Event: Day 12 Posted: 12 Jan 2021 10:00 AM PST Welcome to Day 12 of the BWF Primer Build-up!(IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!) Day 12 (Today!) Hey folks! Nick-E here. Today we'll be: - Learning how to do another Core exercise; Birddogs! The thematic counterpart to the deadbug. - You guessed it, another workout! Today's Learning: How to do Birddogs.So the deadbug taught you how to brace, and it can be used to strengthen that brace over time. The Birddog will teach you how to integrate that brace into many different exercises. Simply put, the birddog will teach you how to extend your upper back, generating as much tension in the top half of your spine as the brace does in the bottom half, but without disrupting your rib position. It will also teach you how to maintain that position while moving the limbs against gravity. It will also exercise your spinal erectors, as well as another muscle in your "intrinsic core" (that you learned about on day 10 and 11), The Multifidus! This does well to balance (re: the Day 4 reading) the core development you get from the deadbug, which is one of many reasons why these exercises pair so well together. Anyway, read away! Birddog GuideAfter reading this guide, and practicing it, You might notice if you did the birddog set-up, then stepped your legs back out behind you and straightened them, you'd be in a perfect top position of a push-up. If you then flipped that upside down; boom. Perfect bottom position of a row. The concept of 'Extended upper back, ribs down, braced abdomen' widely applies to so many exercises and contexts (If you have any aspirations of learning to lift weights, this exercise will quickly become your best friend because this is needed in basically every barbell exercise ever), and this is why the birddog is my second favourite core exercise, trailing just behind the deadbug. Workout #12:
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! Cheers, Nick-E [link] [comments] | |||||||||||||||||||||
| Nothing is better than getting closer your goal after all the hard work Posted: 11 Jan 2021 11:12 PM PST Just did my assessment after 6 weeks of exercising and eating healthy. My goal was to gain strength, toning, loose fat, and gain muscle. Found out today that I lost 2.5% body fat and my measurements changed quite a lot throughout my body. Although I need to gain more muscle and lose 3.5% more body fat to be athletic, but I feel so happy!! EDIT: THANK YOU SO MUCH EVERYONE!! I really appreciate it. I wrote this and slept. I didn't know I'll get soo many comments. You guys made my day! I wish you guys a great day too. And I hope y'all achieve your goals!! Some of you guys asked me questions. I'll definitely get back to you as soon as I get a chance. [link] [comments] | |||||||||||||||||||||
| Suggested next milestones for ring workout? Posted: 12 Jan 2021 03:09 AM PST Hi guys and girls! Due to the lockdowns I've abandoned the gym and I've found out that rings are amazing - allowing me to workout wherever I want. All I need is a tree! For the past half year I've been having loads of fun with these, and I've progressed lots. I do mostly strength based workouts, combined with several ring skills. The eventual goal I had in mind was to perform a strict ring muscle up (slow, no kipping), which I've achieved this week! Feels amazing. I'll ofcourse be implementing these in my regular schedule, I will not abandon these now that I performed them once. This leaves me with a problem: what's the next achievable 'cool' ring skill? I like having something in the back on my head to work towards. Preferably something with a high cool-factor, because that's motivating to me. To give you an idea I can currently hold an L-sit for about 15 seconds, hold an advanced front lever tuck for maybe 10 seconds, do a couple rounds of skin the cat, and ofcourse the general stuff (dips/bulgarian dips/pushups/pullups/etc) In general I am a very fit guy, I've spent several years in the gym and also boulder frequently, if that helps to have an idea of my achievable level. I would like something that's achievable in 4-6 months from now, assuming I workout on the rings twice a week. Currently I am considering the following:
I would love some suggestions, either about the 4 I've listed above (what is the most natural progression for me to get better at rings, preparing me for more advanced stuff? What should be my priority?) or also especially if you've got some new cool move I haven't heard about yet. Thanks a lot! Have a great day [link] [comments] | |||||||||||||||||||||
| Combining Pavel's russian pullup fighter program with grease the groove - Review Posted: 12 Jan 2021 02:58 AM PST Following surgery to my hand that put me in a cast for about 40 days my maximal pullups went from 10 to to 4/5. Once I could use my hand again I started to get back to my usual routine which included 5 sets of pullups 3 times a week (I am limited by the fact that I have to go to a park 5 minutes away from where I live) but even after a month of that I could not really increase my maximal. Meanwhile for unrelated health reasons I had to go back to my parent's house for about a month over the Christmas holidays and I realised that in my old bedroom I have a pullup bar hence I could try either Pavel's russian pullup fighter program or the grease the groove method I read about in this sub. I really liked the grease the groove idea of doing some reps throughout the day since finding time for a workout was hard during Christmas holidays and the end of year rush at work. However, I also liked the idea of Pavel's programme of being able to see improvements day by day. So I decided to do Pavel's sets but at random intervals throughout the day starting with: 5 4 3 2 1 on the 16th of December and finishing with: 9 8 7 6 5 on the 10th of January. I was actually really impressed by the results as I was able to:
Of course these results were helped my muscle memory and the fact that I lost a lot of strenght due to the surgery which is much easier to get back rather than increasing in strenght. However, I think it would be interesting to see if this method can also work for strenght gain over a longer period of time. I am now back home and I don't have access to a pullup bar in my room anymore but I will defintely try again next time I go to my parent's home to visit. [link] [comments] | |||||||||||||||||||||
| Oddly-shaped Doorframe PU bar? Posted: 12 Jan 2021 11:16 AM PST With COVID still running our lives here in the good ol' US of A, I think it might be time to get a piece of equipment that will let me do pull-ups. Just one problem: The majority of frames/doorways in my apartment are arched at the top. A brief Google search didn't really help me identify what kind of frames I have. The best I can describe them is, they're level/flat on the bottom and have a symmetrical arch shape on top; kinda like this. Anything special I should look for in a doorframe bar for this kind of frame shape? I was under the impression most of the ones out there work with a frame that's straight across the top and the bottom. I was looking at this one, but I can't get a good idea of how it mounts to the frame and how sturdy it is. (I will say - I like that it seems to come with TRX-like bands. I think that'll make rows less of a hassle.) Also, anyone out there with a PU bar in the door frame also setting up their rings on the bar? Is this a bad idea? TIA! [link] [comments] | |||||||||||||||||||||
| Posted: 12 Jan 2021 09:12 AM PST Hi everyone, I've been trying to do a normal pushups for months....MONTHS and cannot do it. I've been doing them on my knees (50 per day, every day without fail) and can get pretty deep so I figured I was ready to step it up and do the real thing. Nope. I got into position and began to lower myself and it was like I couldn't bend my elbows enough. I went back to my knees and it's no problem. Back onto my toes and I can barely move. WTH? I know I'm weak but this strikes me as ridiculous! Should I keep doing these half-rep type normal pushups or just accept that I suck and stay on my knees? [link] [comments] | |||||||||||||||||||||
| Posted: 12 Jan 2021 11:49 AM PST My front delts are a lot bigger than my rears. I'm worried that it may cause problems if not accounted for, but I haven't had any bad experiences yet. But just in case, can anyone inform me on how to workout my rear delts? I've tried facepulls already but feel no stress. [link] [comments] | |||||||||||||||||||||
| Posted: 12 Jan 2021 11:38 AM PST I am 16 years old. 68 kg/ 150 pounds and 185 and 6'1. Is it possible to cut for me? If so how would you advice do it. [link] [comments] | |||||||||||||||||||||
| 5’6 114 lbs get lean just calisthenics? Posted: 12 Jan 2021 10:35 AM PST It's hard to tell what my physique is now but skinny chubby you could say. is there a workout routine I can do every day just calisthenics and get a lean/shredded body [link] [comments] | |||||||||||||||||||||
| Posted: 12 Jan 2021 10:24 AM PST Hi guys, i've hit a pu plateau. I could max reps about 10 now is like 7 or even lower. I dont understand this !! Also i try to work my pull ups 3 times a 3 sets of 6 6 4. When i try to progress this number higher i make one step forward and next workout i make 2 steps back !! Today i could barely do 5 pullups. With this tempo i wont be able to pullups anymore. Like wtf instead of at least being able to same amout of reps my reps drop [link] [comments] | |||||||||||||||||||||
| Posted: 12 Jan 2021 09:39 AM PST I'm looking at apps to help with my calisthenics progression, basically in between beginner and intermediate rn, Ive been seeing ads for the 'Fit!' app. Has anyone used it and is it worth the $15 to buy the plan? if you wouldn't are there any apps which are great to help me learn the different manoeuvres like planche etc? Thanks [link] [comments] | |||||||||||||||||||||
| Stagnating and declining results.. Any advice ? Posted: 12 Jan 2021 09:35 AM PST Hello guys, I have been working out quite a lot for more than two months (about 5 times a week) with a constant progression and for the last couple of weeks I started doing bodyweight only. Since then, my results are stagnating and I even regressed today. Nothing has changed in my lifestyle or in my diet, my weight remains the same (~82kg/180lbs), I cannot think of any change. To get a more precise idea, I have one first training session comprised of weighted dips, tuck planche push up and close grip push up (a bit wider than diamond) and another one with pull ups, hanging legs raises and deadlift. I train two days out of three. I know two weeks is a short period of time to worry, but I'd like to know if I am doing something wrong before going on like this. Do you guys have any idea what my bad results might be related to ? Thank you in advance for your answers ! [link] [comments] | |||||||||||||||||||||
| Posted: 11 Jan 2021 03:43 PM PST I started doing the recommended routine and for pull-ups I am not able to even hang. Is there an easier exercise I can do to build-up to a hang? [link] [comments] | |||||||||||||||||||||
| Russian twist/twist rotation exercises make females waist bigger? Posted: 11 Jan 2021 07:18 PM PST I think this is where I'm to post and when I look up the question I get constant back and forth results. Status- Female, working out on and off 8 months. Goal is to get abs/ smaller waist. Met my body fat goal and and in the process of recomp while remaining the same weight. I also do heavy (60 pounds is all I can do lol) compound lifts as well. Question: for accessory work, Does doing weighted (25 pound) Russian twists, weighted sit-ups, side dips (35 pounds) make my waist get bigger or smaller. I read it could make my stomach "blocky and bulky" that they "widen the abdomen" and I should focus on transverse and internal obliques to get a smaller tighter waist. Then I read that's bullshit and my abs are just starting to pop out And I can still achieve the look I want with these exercises. I'm sorry if this is the wrong form I'm just very confused and overwhelmed with information that sides with both anwsers. Someone smarter than me help a dumb ass out. Edit- Thanks for all the replies, this was very helpful! [link] [comments] | |||||||||||||||||||||
| Copenhagen plank alternating legs Posted: 11 Jan 2021 09:50 PM PST I'm confused on the Copenhagen plank in the RR. Should I be alternating my legs left right left for each set? Or it does not matter? [link] [comments] | |||||||||||||||||||||
| Competitive bodybuilders who use calisthenics as their main modes of training? Posted: 11 Jan 2021 10:36 PM PST Hey all. I'm fairly new to calisthenics (been focused on it for about 4 months), but have been weight training for about 12 years. As a competitive natural bodybuilder, calisthenics are often regarded as taboo, or less effective than other types of resistance training. Pretty much it was the reason I stayed away from them. However, upon beginning this type of training I think I've MADE gains, and gotten leaner for sure. Most cali athletes who are highly skilled are decently lean but normally have less muscle. The only examples I can find of guys who are highly skilled and pick serious muscle are FitnessFAQs, Meckanimal, And micha Schulz, but they don't actively compete in bb. Can you think of any examples of bodybuilders who primarily use calisthenics to build muscle? [link] [comments] | |||||||||||||||||||||
| Posted: 12 Jan 2021 12:41 AM PST What I mean by that is using the momentum to get into a Tuck Planche position and then trying to hold yourself there, sort of like a negative. I feel like as long as you hold your arms straight you can train every aspect of the hold like this. Maybe something like this can be used to achieve Full Planche aswell? [link] [comments] | |||||||||||||||||||||
| Need help with pre-workout suppliments Posted: 11 Jan 2021 02:49 PM PST Hi All! I am having a tough time with my workouts. I'm turning 40 this year and I just recently started working out again after 2-3 years of not being in the gym. Before that, it was a 4-5 day affair, and I was in great shape. I can go 1-1.5 hours no prob and my physique was impressive for a 6'4 skinny guy. Now, I'm working out from home (with a respectable gym set up), but my problem is endurance/will/strength. I'm noticeably and understandably weaker than I remember, but my motivation and endurance has suffered as well. What has helped some of you guys my age get back in there so-to-speak? Are there any mild mild mild pre work out products you recommend? 20 years ago I was taking three scoops of NO Explode like it was nothing. Then in my 30's I switched to milder products and a few years ago I was taking half a scoop of C4 just so I'm not running on empty. Is there a safe mild pre workout I could try to get some stamina and back and start to build strength again? TIA!! 🙏🙏🙏 [link] [comments] | |||||||||||||||||||||
| Posted: 11 Jan 2021 03:56 PM PST So I've been using my bodyweight which is 207lbs and free weights to work out mainly along with running and rucking. I got a gym membership and tried using the machines but noticed they were awkward to use and I was shaking while using weights such as 80 pounds to begin with. However with free weights I don't experience this shaking. Is this normal? [link] [comments] | |||||||||||||||||||||
| Posted: 11 Jan 2021 03:39 PM PST Does anyone have recommendations for a pull-up station? I currently live in Japan and have a small room to workout in . Looking for pulllups , leg lifts maybe hanging exercises also Any tips for features? [link] [comments] |
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