Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-14 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-14
- BWF Primer Build-up Community Event: Day 14 (Final Day!)
- Dips and push ups
- Pull ups on a bent bar
- How to build forearm strength for handstand?
- Armaid - opinions? Any better than lacrosse ball?
- Tips on hypertrophy
- Exercises for high parallettes at home?
- What do you think about this? It looks like a great deal for 65 dollars, an adjustable weight vest that goes up to 150 pounds and is brand name. What's the catch though?
- Is switching frequently between chin up/pull up grips inefficient for progress?
- Volume for Leg Growth
- My split. I’m 6’2 193 16 percent body fat
- BWF weekly routine for aesthetic bodybuilding?
- Proper pushup form significantly harder
- How to breath while doing Reverse Hyperextension?
- Jefferson Curls(both loaded and unloaded)
- Pull-up Bar For Any Door?
- Should i train to failure or aim for more volume
- Just bought a set of rings and I like it so far. A beginner’s thoughts
- Home workouts for a big chest
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-14 Posted: 13 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 14 (Final Day!) Posted: 14 Jan 2021 10:00 AM PST Welcome to Day 14 of the BWF Primer Build-up!(IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!) Day 14 (Today!) Hey folks! If you've made it this far, congratulations! You've just done 2 absolutely jam packed weeks and hopefully learned a lot about some fundamental exercises and theory about training! This is your second rest day this week, so today we'll be doing: - Nothing, - Some more nothing! Today's Learning: Nothing. You've earned a break!Simply bask in your achievement. Or, If you missed anything this week reading-wise, today would be the day to go back and read (or re-read!) that. Workout #14: Rest Day. ----- Final Remarks, and What to Do Moving ForwardSo now that you've completed the 'Build-Up' phase of the Primer routine, you can move on to the normal, full capacity BWF primer. This means now you are going to be only training 3x per week, but you'll be doing 3 sets of every exercise instead of 2, and you're finally going to start progressing to harder exercises once you reach the top rep range of an exercise! For Clarity, this means your training days will look like this:
With the rep ranges (e.g. 3x5-12) meaning you start your first session with the first number (e.g. 5 reps) and every session you will try to increase that by one rep (or 2-3s), until you get to the second number (e.g. 12) at which point you will move up in progression to a harder exercise, and start back at 5 reps again! This will be performed 3x a week rather than 6x a week, so if you want examples of what schedule that may look like, go back and look at Day 7 when we covered this very topic! To read the full details of the program, go back and look at the technical outline posted on Christmas: ----- Heres to a year of getting and staying fit, and taking care of ourselves. Cheers, Nick-E [link] [comments] | |||||||||||||||||||||
| Posted: 14 Jan 2021 11:20 AM PST Hey, been noticing lately that when i do push ups and dips i dont really feel my chest working? Any tips on improving form? [link] [comments] | |||||||||||||||||||||
| Posted: 14 Jan 2021 05:56 AM PST So basically because of lockdown, and my house being really small my only place to do pull ups is a little junk yard I found in a bunch of trees near where I live, there is a good bar but it is slightly sloping down, so when I pull, one arm is taking the main initial strain then when I'm off the ground they're both pulling. I alternate types of pull ups and also the direction I'm facing so both army's get equal turns on the harder side. Is this ok? Also could it actually be a good thing, if I train so one arm is having to take a harder initial strain perhaps is something akin to an archer pull up? [link] [comments] | |||||||||||||||||||||
| How to build forearm strength for handstand? Posted: 14 Jan 2021 04:40 AM PST This post is the result of months of frustration. I have been trying to learn the handstand for a looong time now and the forearm strength is holding me back. I have decent enough overhead shoulder mobility (can touch the wall with the back of my palms with my hands straight overhead and my lower back straight against the wall), good wrist mobility (no pain even if I don't warm up), good core strength (can't really be too sure about this as I can't hold the handstand yet but my hollow body hold is really good) and decent enough scapula elevation strength. What lacks is the forearm strength. When I started, for the first few months I didn't even know that you needed to push that hard with your fingers to stop yourself from falling into overbalance. I can balance chest to wall for 2-3 seconds but as soon as I go into slight over balance I fall forward. No matter how hard to push through my fingers. I did my little research before writing this post. It's like my last resort at this point. I came across the execrise heel pulls and it seemed like the perfect execrise for me because it strengthens the forearms in a way that's most specific to the handstand. But the problem is, I can't do it. I just can't! Trust me I have been trying this for the last three weeks almost every day but no matter how much I push, my heels just won't come off the wall, even an inch. It's not helping at all. I have also come across some exercises like finger extension, palm lift (but your fingers stay on the ground); but I have the similar problem with them as well. Either I can do them (the easy variations) or I just can't. So I can do like 10-15 finger extensions on my knees but as soon as I go into the harder progression I just can't lift my fucking palms! I don't know what to do. I am ready to start training for handstand push up (can do 5+ wall handstand push up) but the balance is holding me back. Please help me because I'm starting to lose hope and thinking of giving up on handstand permanently (which of course would mean I would never be able to most advance movements). Thank you! [link] [comments] | |||||||||||||||||||||
| Armaid - opinions? Any better than lacrosse ball? Posted: 14 Jan 2021 06:02 AM PST Dealing with a nasty case of GE and I'm doing everything outlined in Steven Low's program and also this, featured on Rock and Ice: http://drjuliansaunders.com/ask-dr-j-issue-223-dodgy-elbows-revisited/ He heavily recommends the Armaid, but I wonder if it's any better than rolling and trigger-point-release with precision balls. Would love any thoughts 🙏 [link] [comments] | |||||||||||||||||||||
| Posted: 14 Jan 2021 02:44 AM PST Hey all, I've been training for ~9 months now. I have observed some changes in my musculature and such, but I feel like I've become stagnant in terms of muscle growth and would like some of your input as to why this might be. My training regime: 3-4 runs per week, small 5-7-10k and one +20k, progressing towards marathon Calisthenics 5-6 times per week Calisthenics training: 5*5 bar pull ups, 10*5 bulgarian squats 10*5 ring dips, 10*5 ring rows 10*5 skin the cat, 10*5 pyke pushups, progressing towards handstand press I also make sure to eat healthy: skyr with muesli in the morning and other meals are basically rice, white meats and veggies. I take a protein shake if I feel like I couldn't eat enough protein in a day. I feel my strength increasing and I have gained some weight (from 74 to 81kg atm, hopefuly mostly lean mass ahah) but for the last ~3 months I feel like while I progress in strength and in my ability to perform certain exercices, my physique isn't quite improving - at least in terms of eye candy I guess. E.g. I've been measuring my arm growth and I've been stuck on 35cm at the biceps/triceps. Any tips? Should I decrease the number of training days? Should I change the exercises I am performing? [link] [comments] | |||||||||||||||||||||
| Exercises for high parallettes at home? Posted: 14 Jan 2021 07:39 AM PST I've recently bought some high parallettes to perform some pulling exercises like rows at home. Since I don't have access to a pullup bar that is the best way for me to stay in shape. I was wondering if there are other exercises or workouts where you can utilize the paralletes. Currently I am doing dips, rows, FL progressions, (non full ROM) muscle up training and (non full ROM) one arm pullup progressions. Any other recommendations? [link] [comments] | |||||||||||||||||||||
| Posted: 14 Jan 2021 12:04 PM PST | |||||||||||||||||||||
| Is switching frequently between chin up/pull up grips inefficient for progress? Posted: 13 Jan 2021 08:50 PM PST I've been doing the body weight routine in my garage using rings. Every set I try and do at least 5 L sit variations (around where I max out on a average day) of regular pull ups, then neutral grip pull ups, then chin ups. (I am considering switching up the order every training session, but this is what I'm used to doing) I do this for each set. I was rushing it at first not giving myself much rest between each pull up variations. Now I try to take my time more so I can get more reps in. I wasn't sure how efficient this is for my progress however. Maybe focusing each workout day on a single variation for three sets would be better? Or I could swap out neutral grip/ standard grip, and swap between pull/chin ups instead of going between the three variations. Occasionally I will throw a false grip pull up in the mix, but I can barely do them, so it's more just me testing my strength. As muscle ups are a long term goal for me. My ring set up isn't that great for them however. Anybody experienced with this kind of training and could give me some advice? Pull ups are probably my best exercise so it's not my major focus right now. I am more so working on incorporating more lower body stuff and I just got a barbell for squats/deadlifts. Also trying to improve my ring dips, as sometimes I can do 5, but I also occasionally can struggle to do one. [link] [comments] | |||||||||||||||||||||
| Posted: 14 Jan 2021 12:49 AM PST Hi, I am having trouble getting results in my legs with bwf. I had progressed from Bulgarian split squats up to 3/4 ROM pistol squats while doing the RR in 2020 before I fell off the routine around the end of November. (Back to basics with the Primer now though). So I had gained some ability which is great but I had not seen any muscle growth in my legs. I am a former soccer player so I have been able to achieve muscle growth in my legs with weighted workouts in the past. RR has treated me well but I do notice the higher total volume given to upper vs lower body. I'm wondering if I add volume to my workouts in the new year if that will help me grow? I am thinking, do my 3 sets of 5-8 reps in the pistol progression but then also do like 3 more sets of 20-30 air squats? Any ideas? Anybody else struggling with leg results?Thanks for the input! [link] [comments] | |||||||||||||||||||||
| My split. I’m 6’2 193 16 percent body fat Posted: 14 Jan 2021 12:08 PM PST Hey new to Reddit. My current split is 3 days on 1 day off. Day 1- Chest|Back Day 2- Arms Day 3- Legs|Shoulders. I do ab 3-4 movements for each body part ranging between 3-4 sets per movement. Currently I want to keep moderately dirty bulk 😂 til around 205 then plan to cut to 185 by the spring. Any advice or recommendations in terms of split or what movements do you believe most effective [link] [comments] | |||||||||||||||||||||
| BWF weekly routine for aesthetic bodybuilding? Posted: 14 Jan 2021 11:35 AM PST 26M, 178 lb, 20-24% body fat, "skinny fat" Looking towards diet as well but trying to build lean muscle and cut down fat so figured it would involve eating close to 1 g of protein/lb of weight + overall calorie deficit by max 500. Too scared to go to the physical gym and was thinking about Built With Science BWF routines but was wondering if there's anything else anybody recommends and how long it would take to reach my goals if consistent? [link] [comments] | |||||||||||||||||||||
| Proper pushup form significantly harder Posted: 13 Jan 2021 01:14 PM PST So I've been doing pushups wrong my whole life I've come to find out over the last month or so. Back in early December I decided I wanted to get after it, and get into shape. Since I'm a broke university student I found my way to pushups. I naively thought pushups were simple things and that I already had good form. I did not. Instead of keeping my elbows towards my body at all they were out at a 90 degree angle from my body and after a couple days I developed some severe shoulder pain that lasted most of December. While I was out of commission for a solid 3 weeks I did a bunch of research on how to perfect the pushup. I think I have a much better form now and I can start pumping them out again after 2.5 weeks of 3 times a week. Now I'm keeping my hand placement down and my elbows at about a 40 degree angle from my body or so. I've noticed now though that I still can't get up to nearly as many as I was doing before. I realize the form makes a big difference but now I'm able to do less than half of before. Is this normal and any ideas as to why? [link] [comments] | |||||||||||||||||||||
| How to breath while doing Reverse Hyperextension? Posted: 13 Jan 2021 11:38 PM PST I find that I have to hold my breath, do one or two reps, and then relax and breathe. Because I can't breathe while holding the bench for this exercise [link] [comments] | |||||||||||||||||||||
| Jefferson Curls(both loaded and unloaded) Posted: 13 Jan 2021 05:34 PM PST
Another concern: a very important part of deadlift form is to not round your spine, because of the lower back strain and bulging discs, but in the jefferson curl, you are supposed to round your spine. [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 04:40 PM PST Anyone else spend most of their professional life travelling in hotels? I have the baseblocks basebar and pull-up wise it's only good for L-pull-ups which great but I'd also like to train traditional pull-ups. In the past I've only used wall mounted or pull-up/dip stations and I'm curious which style of portable PU bar is my best bet for working in different door jams. There's two styles I'm seeing, "jacking", and "cantilever." I don't plan on doing weighted pulls but I'm 220lbs and want it to feel solid (I don't always trust these manufactures weight capacity claims). Another concern is damage it might do to the jam/wall/etc. On average I spend 1-2 weeks at one hotel before on to the next so there won't be much long term use. Lastly, most of my research has been sifting through sketchy Chinese brands on amazon. Would love to know of any reputable brands like Rogue selling something similar. [link] [comments] | |||||||||||||||||||||
| Should i train to failure or aim for more volume Posted: 13 Jan 2021 01:44 PM PST This might be a stupid question to some of you but its really bothering me. Should i do for example 4 sets of 20 pushups and reach complete failure or should i do somethin like 8sets of 12 pushups so to do more volume. Im thinking that to failure would be better since i want more muscle definiton than size. Would like to hear your opinons about this quoestion. [link] [comments] | |||||||||||||||||||||
| Just bought a set of rings and I like it so far. A beginner’s thoughts Posted: 13 Jan 2021 06:36 AM PST I'm a beginner in RR (<5 months) and I've heard great things about rings and I thought why not. Even though my stats weren't exactly great(5 pull-ups, 15 pushups and 10 dips) I wanted to push myself and I had a hard time using a table for my rows. I also got the wooden rings since Antranik recommended them. I appreciated how I was able to do almost all the RR on rings. It took me a while to set it up but adjusting the rope length was a breeze if I were to use it for rows or dips. It was definitely harder than I imagined. I knew you also had to make sure to stabilize your core but I didn't expect my body to shake 15 seconds into balancing yourself. It gave me a good laugh after tho HAHA. Even my push-ups are now inclined as I experience greater tension even at high angles. I can definitely see a lot of things I can do with these rings! I also noticed that my wrists aren't as stressed, so that was a big deal since they hurt after workout. My next steps are to practice my holds so I can do ring dips and other awesome moves I see here all the time. I'm curious to hear other beginners' experience with rings! [link] [comments] | |||||||||||||||||||||
| Posted: 13 Jan 2021 05:11 PM PST So I've lately started a new routine in my daily life doing a pushup routine that focuses on all different types such as adjusting the width, the angle, and even the shape of my hands to try and target different muscles or zones. Lately, though I feel as though I've hit a wall when it comes to just doing pushups. When I first started I felt a lot of improvement in both looks and muscle endurance in m chest and arm muscles, but lately, I've felt that my workouts don't tire me out anymore or give me that sore feeling I'm used to despite upping the reps or difficulty. What other at-home body weight workouts can I do to improve my chest muscles in both size and strength? [link] [comments] |
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