Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-13 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-13
- BWF Primer Build-up Community Event: Day 13
- 100 HIIT workouts being given away for free in PDF form by Darebee. Just found this, looks really solid.
- Why are my Pullups Decreasing
- Bulking and calories
- Aching Muscles
- One-arm plank in TRX for stronger obliques?
- Pull-ups suddenly became more difficult?
- False grip advice
- [19 Male] Losing weight but not gaining muscle?
- Adding resistance bands to ring dips?
- The left side of my chest is underdeveloped, I do (weighted) dips and chest flys to target my lower chest but no improvement. Is it genetics?
- Looking for leg exercises for beginner
- Rotary cuff strain from pushups?
- Simple trick to be able to drink more natural shakes for mass gain
- Confused about the position of the hands and the tail bone in a static handstand hold. On 0.35 seconds this video says your hands have to be close to the wall, but shouldn't your hands be away from the wall? https://www.instagram.com/p/CJ-wenkBBti/ The whole video is only 2 minutes
- Back exercises for in office
- Dip belt that will fit through plates for a 1 inch bar?
- Whatsapp buddy
- Asisted pistol squat exrices
- Hit volume throughout day or all at once?
- How do I break the cycle of self doubt?
- Imbalances
- Where can I buy a good dip station?
- Sideways rows?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-13 Posted: 12 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 13 Posted: 13 Jan 2021 10:00 AM PST Welcome to Day 13 of the BWF Primer Build-up!(IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!) Day 13 (Today!) Hey folks! Nick-E here. Wow, last workout of the Build-up to the full Primer routine! Pretty exciting stuff. Now that you're about to leave the nest Today we'll be doing: - Some reading on the limits and possibilities of "bodyweight only" training. - Do another workout! Today's Learning: The Possibilities and Limits of BWF TrainingThere is a lot that you can achieve with BWF. Many enthusiasts and fans on BWF-only training may say that the scope for progression with bodyweight fitness is endless, and pretty much anything you can achieve with other modes of training (e.g. weight training) can also be achieved with BWF. This, like many wide, sweeping statements of its kind, is a sort of half-truth. BWF is an extremely useful and fun way of training. One of the big questions people often have is: "Can I get strong with BWF? Can I build muscle?". The answer is of course, yes. Ultimately, resistance is resistance. Your body cannot tell whether the hard thing you are making it do is coming from an external weight, or your own body. All you need to do to prove this is to look at the endless number of people on this sub, on youtube, and on instagram that train purely (or at least mostly) with bodyweight that are very strong and have great physiques. Not only that, but for a modest gain in strength and muscle that most people will be looking for, BWF is more than enough. However, BWF will never be exactly as good as weight training for getting stronger and gaining muscle, which will be relevant to those who have somewhat loftier strength and muscle gain related goals, purely because of a few reasons: ----- Limit #1: The Convenience of Incremental Progressive Overload With weight training, you can incrementally adjust the difficulty of an exercise by very small amounts (down to the difference of 1kg or even 0.5kg in some cases) which makes it much easier to progressively overload, and tailor the intensity of exercises specifically to exactly what you want. With bodyweight training, the jumps in difficulty between different exercises are much larger and so can't be individually micromanaged as well, and a great deal of rep progression must occur in order to bridge the gap between progressions. This is, generally speaking, a 'clumsier' way of going about it. Limit #2: Training with Leverages We've established that you only weigh so much, and the way you get around that is by playing with leverages. Well that's a great workaround for a time, but once you advance to a certain level of strength, continuing to manipulate leverages any further begins to create a more than proportional strain on the passive connective tissues in most cases. This means that the ceiling/limiter to your progress will not be your muscular strength or size, but rather the integrity and strength of your tendons. This means after a certain level of strength, in order to keep progressing, your body won't really need more muscle, it will need stronger tendons. And that will slow your progress considerably because tendons take about (this is an estimate from memory, someone give me a citation on this!) 6-12 times longer to heal/build up than muscle does. Limit #3: Not as much scope for isolations in BWF Isolation training refers to exercises that only work one joint/muscle at a time. Compound exercises are exercises that work multiple joints/muscles at a time. Every exercise you currently do in this program is a compound exercise, and relatively few isolation exercises exist in BWF. Of those that do exist, they suffer from the same issues outlined in #1 and #2 above, but perhaps moreso. In weight training programs, Isolations usually go at the end of a workout once you have already significantly worked yourself with compounds, to add extra stimulus to the muscles without as much fatigue and wear on the body as adding more compounds would do. You can think of isolations as the frosting on the cake. Cake is still good on its own, but with frosting its a lot better. While you can obviously get stronger, and build muscle without isolations, many would say you are seriously missing out by not including them. -- All 3 limits above considered, you will find that if you have lofty goals for strength and muscle gain, at some point you will have to move on from pure-BWF in order to keep going up. That does not mean abandoning BWF completely, it just means you will have to start using weights as well, at the very least. Whether that means using weights to make your BWF exercises harder, or starting to do more traditional dumbbell and/or barbell exercises, that will be up to you, and you can cross that bridge when you come to it. Not-Limit #4: The above limits probably don't matter for most of you reading! As I'm sure you've picked up in the wording of many of the above points, these limitations only really apply at the higher level of progression, once you've been doing it for probably a couple of years if you still happen to have ambitions to continue getting bigger and stronger than you have already achieved by that point. For most people who just want to be generally fit and strong, none of the above limits are barriers to you really at all! Its just important for me to outline them so as to set up some healthy expectations. ----- Ok now that I've seriously bummed you out by telling you all the ways that BWF might not be the best thing in the whole universe, now let's go over all the reasons BWF is actually great anyway! Benefit #1: It can be done anywhere This is a huge draw for a lot of people. With such minimal equipment requirements, the number of places you can work out expands massively from "the gym" to "anywhere I can hang some gymnastics rings to do my pull-ups and rows!". From big trees in the park, a swingset in your back yard, some scaffolding, a children's playpark, or (most popularly) inside your house, BWF is super versatile in this way! Benefit #2: It's great for beginners Building off the back of the last point, being able to work out at home can be really nice for beginners who may find the gym intimidating. Being able to learn things in your room is great if you happen to have anxiety about these things, because there's no feeling 'out of place' or like you're being watched as is sometime common among newcomers to the gym. Benefit #3: It can be really cheap! (Or even free) Outside of the initial costs required to buy a pull-up bar, maybe some gymnastics rings, BWF requires no gym membership! Those saved dollars add up month by month, especially if the only gyms around you have very high membership fees. Benefit #4: It can save you time! If you're training from home, when you're done with your workout, it takes you 0 minutes and 0 seconds to get home after your workout! Compared to a potentially long commute to and from the gym, depending on where you live and how close one is to you, this can be a huge time saver. For people with very busy schedules, that can be make or break when it comes to being able to work-out at all. Benefit #5: It can be a more fun, varied and novel way of training! The system of different exercise progressions as you get stronger ensures that you're not always doing the same exercises forever, adding slightly more weight every session, week, or month until the day you die. BWF will involve you learning loads of different exercises over time as you get stronger. Discovering new skills, mobility, and balance that your body has/can develop is super enjoyable and motivating. For those that like to have variety in their workouts, this will be a huge benefit to keep things interesting. Benefit #6: It can be a cool in-road to different physical hobbies! The basic skillsets you learn by doing BWF often lead into other interests! Gymnastics, Circus skills, tricking, yoga, acro-yoga, parkour and much more are much easier to get into when you have a solid foundation of bodyweight strength. Especially if you've already started learning relevant skills! (Hint hint, Point #5). ----- Hopefully this has given you a balanced account of the limits and possibilities of BWF. One of the reasons for explaining this to you is to provide some context about the other 4 programs to which the Primer leads into. Within the scope of training in BWF without approaching the more specialised and niche levels of progression with leverages as mentioned in Limit #2, is this program, The BWF Primer, and it's intended next step, The BWF Strength Foundation Routine. (More about all this in the initial announcement last year, if you missed it.) Upon graduation from BWF Strength Foundations, you will note that the possible way forward diverges into three paths:
These three programs all work around the above listed limitations to allow for continued progression. The first program dives head first into the more advanced leverage related skills at the pinnacle of BWF, shifting the goal from simply improving strength and muscle growth, to a more specialised and niche skill based approach. This will be for individuals looking to learn skills and tricks, or perhaps improve their performance in areas like street workout, gymnastics, circus, dance, etc. The other two are necessary adaptations to include weight training so as to continue a more purely strength and/or muscle gain goal based approach. This is a bit of a look ahead for you now, as you are only just now starting the full BWF Primer routine as of the start of next week, but its good to be informed! Workout #13:
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! [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 03:51 AM PST As someone who always likes a solid list of sets to choose from this looks awesome. I'm currently stuck at home, gyms are closed, and I had to look for something that'll last me until its safe to go back. Enjoy! https://darebee.com/100-hiit-workouts.html Edit: Direct link to the PDF. https://drive.google.com/open?id=1YlkVGji8X7WuD1GXDyV5ttHf58zfXYOp Edit 2: Wow did this ever blow up. I'm happy so many people are going to find this useful! [link] [comments] | |||||||||||||||||||||
| Posted: 12 Jan 2021 05:55 PM PST Over the past 2 months my max pullups have gone from 34 to 25. My routine has stayed mostly the same as it has been for the past couple months, namely an intermittent max set, pyramid, or something like a 5x20 once or twice a week, as this was all I needed to maintain this level of strength. However, after I started lifting heavier weights I noticed that my pullup workouts were getting more difficult, so I decided to put more emphasis on pullups during my workouts, doing them about every other day. As I'm here now this has obviously not worked. My weight has also remained constant throughout this whole ordeal, with me getting even leaner, so what gives? [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 09:53 AM PST Hi all Currently bulking while doing a bodyweight workout programme. However I haven't put on any weight in the last 6 weeks! I'm 68kgs/150 lbs. I'm eating 3300 calories, macros are good - do I simply need to eat more? I'm confident my programme is fit for purpose and includes good progressive overload, and I am gradually getting stronger. My weight was increasing for the first few months but now seems to have stalled in the last 6 weeks. It feels like with my current weight 3300 cals should be plenty, and although I have a busy life with 3 kids, I don't think I'm burning many calories especially as I'm in lockdown. Any thoughts appreciated Cheers [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 05:28 AM PST Starting on the RR, 3 days per week as is recommended. Did my first workout on Monday (and was harder than I expected I have to admit) It's Wednesday now and despite getting decent rest I'm still aching from the Monday session. Do I power through with another workout today? Or leave it a day and see how I feel tomorrow? Obviously this problem will get better with time as I get stronger but I'm not sure whether it's going to be detrimental to keep working out through the aches and pains or whether this is normal and I should keep going. Cheers [link] [comments] | |||||||||||||||||||||
| One-arm plank in TRX for stronger obliques? Posted: 13 Jan 2021 03:32 AM PST Hello, I've been playing around with the exercises for obliques in the RR. I'm experimenting with it, because I find both options in the RR (pallof press, copenhagen plank) rather boring. So I tried a one-arm plank, with feet in TRX, and one hand in the air. That way, my body tends to "lean" into the side plank position and I have to hold the straight plank position with my oblique. It is pretty hard I'd say, although I can hold it for more than 30s on each side. Do you think it is a good exercise for stronger obliques? I am asking because I couldn't find much info about it, although it looks to me like a good exercise, utilizing the "anti-rotation" as well. This is one of the few videos of this exercise I could find, the only difference is that I did it with both legs in the TRX which is easier I guess. https://www.youtube.com/watch?v=MeQwQ91cBSA&ab_channel=ECHOInteractiveTraining [link] [comments] | |||||||||||||||||||||
| Pull-ups suddenly became more difficult? Posted: 13 Jan 2021 12:25 PM PST I was doing pull-ups a lot and became very good at them, I could easily do 20+, but I took a break for like 2 days and now I have trouble getting over 10, does anyone know why this is? I though that taking a little rest would make them easier to do but I guess not. [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 12:05 PM PST It's been about a week and a half of trying to do false grip on gymnastic rings and I still can't do a proper false grip pull up. It still hurts a lot and I been using chalk too! All these YouTube tutorials make it seem like this is something you should quickly get over so what else am I supposed to do?? [link] [comments] | |||||||||||||||||||||
| [19 Male] Losing weight but not gaining muscle? Posted: 13 Jan 2021 11:45 AM PST I'm an 19 years old and 168cm (5'5) and I started to train 2 months ago, for 30-40 minutes a day, and like 4-5 times a week, but my weight has gone from 54kg (119lbs) to 52kg (114.6lbs), and I'm not seeing any muscle gain or progress. What I'm doing wrong? Should I try to train more time per day? [link] [comments] | |||||||||||||||||||||
| Adding resistance bands to ring dips? Posted: 13 Jan 2021 07:56 AM PST So I basically mastered the ring dip. Can do 20 perfect and slow reps right now. Would it make sense to put a resistance Band over my shoulders and hold it at the rings to add resistance that way? It sounds rather unstable but i really want to get into that 8 to 12 rep range again. Are there any risks to this? [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 11:06 AM PST I've been working out for a year but started doing calisthenics on gymnastic rings a few months again, since then I've seen reasonable gains. I'm self conscious about my dominant side being substantially more developed on my chest and bicep but I'm hoping I can do more to improve this. My diet is good (3 meals a day + a protein shake. Total calories = approx 2000-2300 calories) and I sleep atleast 8 hours a night. I'm 5"11 and 71kg, any help would be appreciated! [link] [comments] | |||||||||||||||||||||
| Looking for leg exercises for beginner Posted: 13 Jan 2021 06:56 AM PST I'm doing squats. Should I also do calf raises?. I want to target every leg muscle. Are there any exercises I should do? [link] [comments] | |||||||||||||||||||||
| Rotary cuff strain from pushups? Posted: 13 Jan 2021 06:48 AM PST I'm not in the best shape, so I decided to do some pushups every day. I can generally do between 5-10, and I was doing them every hour or so. The problem is that my shoulders started to hurt afterwards, especially when I turned my forearms outwards, which seems to be a classic sign of a rotary cuff strain. I stopped with the pushups and after a few days the pain went away. What confuses me though is that I've heard that pushups are supposed to help with shoulder stability. Is there something I'm missing? I make sure to keep my elbows relatively close to my body and my armpits tight, so I don't know how this can be affecting my shoulders in such a way. [link] [comments] | |||||||||||||||||||||
| Simple trick to be able to drink more natural shakes for mass gain Posted: 12 Jan 2021 03:29 PM PST I was (still kind of am) a very skinny guy, and I felt a reasonable difficulty to gain mass (eating a lot is hard for me as I get full very quickly). So I resorted to natural mass gain shakes. I was drinking 2 shakes per day, each shake containing 2 scoops vegan or whey protein, 3 spoons peanut butter, 3 mini scoops of creatine (for energy boost on workouts), 1 frozen banana and water. Thing is that it was very hard to consume these 2 shakes, I took an hour (sometimes even more) to finish the thing. So I had the (probably obvious for you guys) idea of breaking it into 4 shakes (4 was enough for me, but others can break it further, into 5,6 ...). Now it is incredibly easy to drink it!!! It went from "damn I still need to drink this" to actually being a pleasant drink. I also don't feel bloated (is that the right term?) after drinking one of these. I feel light but with energy, instead of full and kinda lethargic. Hope this helps someone out there, even though some people will think that it's pretty obvious stuff. [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 10:22 AM PST There seems to be a debate on where the hands should be, as well as the position of the lower back/buttock, whether it should be as close as possible to the wall or just aligned with the rest of the body. [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 10:07 AM PST I'm trying to get some light exercises in throughout my day at work to utilize down time. Pushups, squats, planks. Just need a back exercise to even out the chest exercise [link] [comments] | |||||||||||||||||||||
| Dip belt that will fit through plates for a 1 inch bar? Posted: 13 Jan 2021 02:26 AM PST I have about 20kg of plates for 1 inch spinlock barbells. Are there any dip belts that would be compatible with this smaller diameter? Thanks. [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 05:27 AM PST Gyms are closed here and it's hard to stay motivated to work out. I could really do with someone there to help. Does anyone wanna help each other through Whatsapp? (Regardless of our stage where we are at) [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 08:35 AM PST helooo to everyone, I need some help, I set myself a goal, to success a pistol squat, so I strarted the program with the app: "thenics". I reach the level that requred from me to do 10 assisted pistol squat, but the problem is, how should I do this exercise ?, because (almost) everyone can do assisted pistol squat with a lot of self-support, so what should I do ?, how should I know that I do assisted pistol squat with the right amount of self support? [link] [comments] | |||||||||||||||||||||
| Hit volume throughout day or all at once? Posted: 13 Jan 2021 08:22 AM PST I'm trying to hit 100 push-ups and 50 pull-ups a day. Is it more optimal to try to complete all these reps in a single workout, or maybe doing a few sets sporadically through the day to hit my volume? I would think that it's better to do at once as you'd get a sweat on and bump metabolism, but I could also see benefits of doing multiple mini workouts throughout the day. Curious to see if anybody has experimented with this. [link] [comments] | |||||||||||||||||||||
| How do I break the cycle of self doubt? Posted: 12 Jan 2021 08:33 PM PST I work out very, very sporadically. To the point where I see fat gain and muscle loss instead of any benefits I reap from the rare workout. Luckily, I don't lose too much strength, but that doesn't reassure me. The reason for this is that I never want to "start", because I know I won't keep it up and I'll fall off the wagon. To avoid that disappointment, I don't bother starting at all. I've started and "fallen off" many, many times and I have seen very little gains from exercise because of this. How do I convince myself to keep working out consistently when my mind fights to avoid working out? [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 07:19 AM PST I have a problem with doing pull ups I can't even preform 1 rep but I can do weighted pistols and shrimp squats and I can dip 15 kg as a 5 rep max [link] [comments] | |||||||||||||||||||||
| Where can I buy a good dip station? Posted: 13 Jan 2021 07:15 AM PST | |||||||||||||||||||||
| Posted: 12 Jan 2021 05:48 PM PST Hey guys, I'm newer to calisthenics and was wondering if a good way to hit chest might be a 'sideways row'...? Imagine a regular inverted row on the rings (leaning back) but with one hand and rotate your body 90 degrees so instead of leaning backwards you're leaning sideways. Keep a tight core and pull across your chest...? Or is this a good way to mess up my shoulders and elbows? It really activates my chest when I do it. [link] [comments] |
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