Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-15 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-15
- One year update! (~185 to 141lbs) M/28/5'5"- Strength training every other day with gentle cardio most days, tracking macros and nutrition carefully and totally life changed!
- WOW - Just started recommended routine
- I started the recommended routine a while back .. I am surprised at how nostalgic I feel!
- Opinions on chris heria?
- Never gymless
- There is this thing in my town's outdoor gym. What can I use it for?
- Workout arms by resisting with the other arm
- How dangerous are handstands actually?
- Best Resistance Band Back Exercises You Can Try At Home
- Naked Warrior book
- Ring pullups - Pronated, Neutral, Supinated grip
- Anyone else get sore abs after Jefferson Curls?
- Anyone know of any adjustable dumbbells in stock in Canada?
- Ab routine, critic and/or suggestions please
- Does the RR target the side delts?
- Lat Pulldown machine for front lever training
- Straight arm conditioning (2s full PL)
- Are monkey bars worth it?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-01-15 Posted: 14 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] |
| Posted: 15 Jan 2021 04:14 AM PST Hi all, I'm super happy and proud to say I'm one year in to my fitness journey which all started here! I'm almost 150 workouts in and can't believe how much my fitness level and strength has changed since then. A massive thanks to all those on the sub who helped me start out, gave me tips and allowed me to keep up the effort. I've come a long way since starting bodyweight exercise, and while I've progressed to using some gym equipment I have still never set foot in a gym. It can all be done at home, honest! My current workout routine is still every two days - which usually works out around 2-3 (sometimes 4) times a week which gives me plenty of time to rest inbetween and get my good 8 hours sleep. Most days I walk the dog as a form of cardio, and my wife and I have recently invested in a treadmill for when the weather's too poor. A quick 30-40 min walk at lunchtime on that makes me feel a lot better and gets some gentle cardio in to my routine. My mental health has improved immensely and I'm still keen to keep mixing it up and seeing how I can work toward a higher level of strength and fitness, it's a great way to give me routine and cure my anxiety, especially during COVID. As a bit of background - I began dieting late 2019 but started strength training properly in Jan 2020. 28/M/5'5" or 165cm At around my heaviest/start of the journey: Jan '20 - 184lbs or 82kg (Before (not staged)) Four months in: May '20 - 148lbs or 67kg (Also four months in) tried to match the angle somewhat! Also four months in Nine months in Oct '20 - 139lbs or 63kg (Ten months in) Current Jan '21 - 141lbs or 64kg (Current Progress) My big change for 2021 is to start building on my strength base. I've upped my caloric intake whilst keeping a real close eye on my nutrition, and I think it's really helping. I'm happy with my appearance and fitness currently, but I'm working on increasing my strength and technique. Exercise Routine It's been a full year since I started with the RR, and it was 90% bodyweight exercises then. I was looking for a home workout with minimal equipment, and that worked exactly as I hoped. Since then I've moved home and now have much more space to add equipment, which gives me some extra challenges. I still make sure to keep my bodyweight exercises within the routine. My current equipment consists of a pull-up bar, pair of dumbbells and recently a kettlebell to increase my options. I use furniture around the house to assist, but being in the UK not many houses are particular well suited to hanging rings from the ceiling, etc, especially my one! I always aim to do a routine every other day. On good weeks I can get 3-4 workouts done, but as long as I manage to squeeze in two sessions I see that as a win. I don't let it interfere with my personal life, but as I work from home I can quite often find an hour or two to fit it in. I also do a lot of dog walking to contribute with some gentle cardio. I currently just have the one routine fresh for 2021, trying out new things but I'm hoping to create an alternate second routine to fill in the gaps; Routine 1:
I feel like I can really see the progressive overload happening already this year. I'm definitely more easily able to up my reps with subsequent workouts, without impacting the rest of my routine. Heavier weights and more sets have been challenging but focussing on form really helps me manage the extra strain. I recommend the free app 'Strong' to track workouts I take around 30-45 second breaks between sets, and the routine takes around 1hr 15 min - 1hr 30 mins including a short warm-up and dependent on if I have to take a work call! Diet I've upped my calories significantly for the time being. I'm on around 2700 cals per day consisting of almost entirely healthy, nutritious options, or as close as I can. It's been useful during lockdown as there are little temptations when socialising!
When I was losing weight I was ensuring I was in a calorie deficit, somewhere between 1700-1900 cals a day. I'm quite short so my calories tend to be on the lower side. Tons of protein and much lower carbs and fats while losing weight. I slowly ramped this up toward the end of last year with a view to stabilising my weight, and eventually I settled on around 2200-2300 as an approximately maintainence value with my level of activity. It took a good month to really work this out. I then slowly upped my calories til I saw the scales start to move. It's early days but I think my target of 2700 is about right for now. Just going to keep checking daily and average out my rate of weight change, to see if I'm around the right figure. For those who are interested I use this to work out my TDEE: BMR Calculator. I try to avoid chocolate, cakes, or other processed snacks. We cook from scratch for almost everything, which is great as I can completely control what goes in. We barely use any oil for cooking and our meals are still super tasty without the need for extra fats from oils or dressings. Plan moving forward I'm enjoying the progress I've seen in January already. I'm keeping a close eye on my reps and tracking my progress, as well as my weigh-ins daily to ensure my rate of weight gain doesn't go much above 0.5-1.0lb a week - I don't want to spoil any progress I've made to burn off the fat. I'd really love some suggestions for a second routine to fill in the gaps. I'm currently thinking of re-introducing the Front Lever back into my routine, as well as some more leg exercises. Any suggestions on good uses of heavy kettlebells too? I've bought an extremely large 20kg sand/cement kettlebell which is great for squats and rows, but not very appropriate for swings or other single handed exercises. Wishing you all the best for 2021 in your fitness journeys and I hope I can help people just starting out as I did a full year ago! My advice is stick with it and make time to fit it in - and don't panic if you miss a workout or two! Every little helps and you've still got to live! N.B. I'm not personal trainer or nutritionist, but if you'd like some honest opinions or have any questions feel free to drop me a message! I hope I can help. [link] [comments] |
| WOW - Just started recommended routine Posted: 14 Jan 2021 10:53 PM PST I have previously gone to the gym and lifted weights and had moderate success so I know the feeling of a killer workout. Well after my first calistenics seshion doing: Pullups Shrimp squats diamond pushups RDL Horizontal Rows negatives on Dips The abs routine I can tell you, my body was utterly smashed, I never expected Shrimp squats could hit my legs so hard, my back muscles were fried from the rows aswell. Strangely enough, my chest was the only fine area yet I had good form on pushups. I was using chairs for Dips but they were so shaky it felt more of a core exercise. I am looking forward to progressing with this routine, Thanks reddit! [link] [comments] |
| I started the recommended routine a while back .. I am surprised at how nostalgic I feel! Posted: 15 Jan 2021 02:05 AM PST Hello I started the recommended routine a week or so ago. When I first started, I was kinda turned off by how many things I needed, but I ended up compromising most of the time. For example, in the warm up, I used a broom stick for Stick dislocates and I used the kitchen's 90 degree counter for the dips and the nearest park's monkey bars for pullups .. At first, I kept wondering about why do I need so many random things .. but as I did it, I kept remembering my childhood haha. I used to play in monkey bars when I was a child, I also used to play in the kitchen's counter and lifting myself up like I am doing now with Support Hold. We also used broom sticks for many random plays as children my past exercise sessions were very soothing as I remembered more .. Does anyone else feel the same? [link] [comments] |
| Posted: 15 Jan 2021 09:58 AM PST |
| Posted: 14 Jan 2021 01:11 PM PST https://rosstraining.com/blog/2020/03/never-gymless-for-1/ Absolute bargain . I used to use this when fighting ( hard copy) Theres no gymastic moves etc. But mostly bodyweight training with conditioning drills. The author is a pro boxing coach so its more geared towards that. But noticed it was only $1 and snapped it up as i seem to have lost my hard copy. Too good to pass up at that price 👌🏻 [link] [comments] |
| There is this thing in my town's outdoor gym. What can I use it for? Posted: 15 Jan 2021 11:18 AM PST |
| Workout arms by resisting with the other arm Posted: 15 Jan 2021 09:42 AM PST Was just messing about while watching TV the other day, and wondered if this is an effective way to get some exercise in while otherwise idle. If I do a bicep curl movement with my right arm, while pressing down on my hand with the other arm I can feel it working the bicep on the right, and the tricep on the left. Would this actually build muscle over time? I can definitely make it hard enough that I feel some muscle fatigue after 10 reps so it seems like it should be possible... Is there a name for this? [link] [comments] |
| How dangerous are handstands actually? Posted: 15 Jan 2021 03:31 AM PST I'm a bit scared to try a full balance handstand as it feels like I could dislocate or break something if I fall. I've done a wall handstand fine but the normal handstand is really unnerving. Is this just psychological or is there something I need to be careful about when doing handstands [link] [comments] |
| Best Resistance Band Back Exercises You Can Try At Home Posted: 15 Jan 2021 09:15 AM PST Training your muscles with resistance is the best way to isolate. Let's have a look at some effective resistance band back exercises that will help you getting bigger back at home.
[link] [comments] |
| Posted: 15 Jan 2021 12:25 PM PST Just curious what your thoughts are on this book, The Naked Warrior? Is it worth my time? I am a beginner and starting over with bodyweight fitness. I am 49 years old and have a lot of work to do. [link] [comments] |
| Ring pullups - Pronated, Neutral, Supinated grip Posted: 15 Jan 2021 12:10 PM PST Im beginning training on gymnastics rings soon. But it's a bit ambiguous as to which pullup variation is standard. I want to pick one as my main pullup technique. L My favourite i have seen is "probated grip at bottom, neutral grip at top". Does this has a lot of carryover if I use this as my main pullup variation? Other options are "pronated at bottom, supinated on top", "fully pronated", "fully supinated", "fully neutral". Are any of these better for general back strength and carryover to other excercises? [link] [comments] |
| Anyone else get sore abs after Jefferson Curls? Posted: 15 Jan 2021 11:19 AM PST I recently started doing Jefferson Curls to regain mobility through my back. My lumbar are particular have almost no ROM at all, and the muscles are very tight. After doing Jeffersons with a 15 lb kettlebell, I have noticed I have a lower ab pump. I am pretty sure I am having to actively contract my abs to pull myself down, even with the weight. Has anyone else experienced this? More curious than anything else. [link] [comments] |
| Anyone know of any adjustable dumbbells in stock in Canada? Posted: 15 Jan 2021 11:04 AM PST I've been searching for months and Costco which was my last hope at getting one just said they aren't selling them anymore. Do you guys know of any (5-50lb with 5lb increments) adjustable dumbbells that I can find that isn't ridiculously overpriced? Edit: https://www.amazon.ca/dp/B083SJDPF1/ref=cm_sw_r_cp_apa_i_SrFaGbS7VWDRZ?_encoding=UTF8&psc=1 This is one that I've been looking at as well but it only has 28 reviews although it is tempting because of the 1000+ seller reviews. [link] [comments] |
| Ab routine, critic and/or suggestions please Posted: 15 Jan 2021 11:02 AM PST Hello all, I was looking through the wiki for ab exercises, and I wanted to share mine and see if anyone can offer advice, criticism, or suggestions to enhance or whether this is even a good plan to follow 6 days a week Monday-Saturday, it takes me ~20 minutes usually. WARM UP: Bent Leg Twist - 6 Reverse Crunch - 10 Mountain Climber - 30-60 seconds ROUTINE: Leg Raises - 20 Side Crunches L - 20 Side Crunches R - 20 Weighted Crunches - 20 Bicycle Crunches - 20 MID: Plank - 1 min ROUTINE: Leg Raises - 20 Side Crunches L - 20 Side Crunches R - 20 Weighted Crunches - 20 Bicycle Crunches - 20 FINISH: Side Plank L - 1 min Side Plank R - 1 min STRETCH: COBRA - ~30 seconds Childs pose - ~30 seconds Please let me know your thoughts. EDIT: I have a 6 pack already, weigh 135 lbs at 5'7", I do this routine for maintenance and some minor growth of core. I guess what I am asking is how can I incorporate for major growth or variance into the routine ensure I am targeting overall ab muscles. [link] [comments] |
| Does the RR target the side delts? Posted: 14 Jan 2021 11:08 PM PST I might've missed it, but I noticed the RR doesnt really target the side delts that much? I thought HSPU/pike push ups were the excercise that hit these muscles, but I cant see them in the RR. Am I wrong? Could someone explain why if I am? [link] [comments] |
| Lat Pulldown machine for front lever training Posted: 14 Jan 2021 09:23 PM PST Front lever being a predominantly lat exercise, pullups, and lat pulldowns can help strengthen the lats. I was over on /r/muscleconfusion and came across this video where a guy goes wild on a lat pulldown machine. but at one point he's laying on the ground, holding the the bar. I'll occasionally do some training like this. just not crazy like this guy if the cable was going directly above him (pulling the bar up), he had his arms locked out, and hands pronated, he'd be in a front lever position. what i like to do is set my workout bench about legs distance from where my cables hang, feet on the bench. with sufficient weight, you will still be in a dead hang position, jus with you feet out in front of you. if you tighten your core, straightening your body, you'll still be hanging but, once you pull that bar down, engaging those lats your body magically starts to descend. this is because your feet are getting lighter as you pull your arms down. the goal is to get your upper body parallel with your feet. I have to admit, i enjoy this a lot more than with bands. they offer variable resistance, whereas a pulley system is a linear resistance. because i can add specific weight (my 50lb powerblocks that have increments of 5lbs, and my wife's 24lb powerblocks with increment of 3 pounds) i have more control on progressive overload. I also know a % of how close i am to the front lever (weight resistance divided by body weight). when i first did this about a month ago, i could only do about 125lbs of resistance. today i tried it and i'm at 145. each pound added makes it harder to pull down to where you're horizontal. once horizontal i like to hold the position and do small hops from one foot to the other. i definitely have more float time than before. I'll try to get a video showing off the setup and exercise but i just wanted to share my experience/ observation. if you have access to a lat pulldown machine, its a great way to see progress. [link] [comments] |
| Straight arm conditioning (2s full PL) Posted: 15 Jan 2021 02:52 AM PST Hello everyone I'm looking for advice on straight arm conditioning. I can hold full planche for 2 seconds with decent form. I'm always looking to learn something new from this community. When doing zanetti flies I fell that it is something wrong with my right bicep. Can you give me some exercises how I can condition elbows and biceps even more for straight arm elements? Mainly im doing planche leans, ring support hold, exercises with weights like zanetti, carmona, IC pulls. [link] [comments] |
| Posted: 14 Jan 2021 08:15 PM PST Hey, i'm from Argentina. I want to get a calisthenics gym at my house, but i'm not sure on what to add to it. I was thinking about getting a pull up bar, some paralels, monkey bars and (i dont know the name in english) the one that looks like a ladder, used for training the human flag and stretching. All of that would cost me around 1325 USD, including instalation. Problem is: monkey bars alone cost 375 USD, which is quite expensive. I have rock climbed before and i loved it, but due to COVID i've been unable to keep going. I love hanging, and monkey bars would be really fun and useful for lock training. But, at the end of the day, are monkey bars worth it training-wise? [link] [comments] |
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